2004/06/10, 06:35 PM
Hi, here are some formulas I had, it is suggested to track your food calories throughout one week and see where you are at, but I had already adjusted my calories three weeks ago so that wouldn't help me in my question as far as how many calories I would need to lose weight, so this was a good understanding of what I needed to do - at least a starting point.
How many calories to lose weight:
Take your goal weight and instead of using that full amount, make smaller increments to allow your body to adjust and get "enough" calories...for instance, I now weigh 228 and I want to lost 78 pounds. But my first goal is 20 pounds....228-20=200 pounds, so I would take:
200 (weight desired) and multiply times 14 (sedetary) or 17 (moderately active) or 20 (active) this will equal a total calorie baseline that I can begin with.
200 x 17 = 3400 calories, which is very close to what FT tells me I should have. I thought that this was high but found my little formula's and check around and found this was a good baseline, again, as posted. I am understanding that the reason the calories are higher is that if we "jump the gun" and try to eat less calories, figuring we will lose quicker, we sabatoge ourselves as we will lose, but it will be nearly impossible to keep it off, as I did when I nearly starved myself eating no more than 1000 calories a day and lost 35 pounds - trouble was when I increased my calories to the normal amount - I started to gain. I sent my body into horde mode. So, patience is definately a plus when losing weight and counting calories...sometimes more is better.
Here is a formula I had on a postcard forever in my purse many months ago when I wanted to lose weight. I have no thyroid and so this is geared toward people with hypothyroidism and may help others that have stubborn weight loss - stay with me here, it is a bit more complicated but read through it and it isn't so hard:
To calculate how many calories you need:
1)Divide your current weight in pounds by 2.2, in order to convert your weight to kilograms.
2)Multiply you weight in kilograms by 30. (30 is the number of calories you need per pound of body weight.)
(So, if you are 160 pounds, you divide 160 by 2.2, which equals 73 kilograms.)
3)Multiply 73 kilograms by 30, which equals 2190, which would be how many calories you theoretically need to maintain your current weight of 160.
4)Subtract 200 calories for your thyroid condition, an estimate to reflect the reduction in your metabolism and calorie requirements.
1990 calories is now the estimated calorie requirements for you as a thyroid patient to maintain a weight of 160 pounds.
To lose weight, you need to cut your calorie requirements by 5 calories per kilogram, so that means you multiply your current weight in kilograms by 25 instead of 30.
So, in our example above, if you are 160 pounds, you divide 160 by 2.2, which equals 73 kilograms.
Multiply 73 kilograms by 25, which equals 1825, which would be how many calories you theoretically need to lose about a pound every ten days, at 3500 calories per pound).
Again, subtract 200 calories to account for your thyroid condition.
1625 calories is now the estimated calorie requirements for you as a thyroid patient to lose weight at a safe rate.
Also, most of the effective weight loss programs for thyroid patients also focus on breaking up those calories into multiple "mini-meals" per day.
Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.
Here it is broke down if you want to keep it written down as I did:
Current Weight, in Pounds _____
Divide above by 2.2 _____
Multiply result by 25 _____
Subtract 200 for "Thyroid Factor" -200
Calories Per Day for Weight Loss _____
Divide by 300 = # of 300-calorie "mini-meals" Per Day _____
At 300 calories per meal, a 175 pound hypothyroid person could expect to lose weight eating approximately six balanced mini-meals of around 300 calories each, spaced out evenly throughout the day...along with appropriate exercise, of course!
How many calories should you have in a day (no weight loss):
For sedentary people: Weight x 14 = estimated cal/day
For moderately active people: Weight x 17 = estimated cal/day
For active people: Weight x 20 = estimated cal/day
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Veda
MISERY IS OPTIONAL
HAVE A GREAT DAY!