Calculating How Many Calories To Lose, Maintain or Gain Body Mass?

Try the Basal Metabolic Rate calculator at for yourself.

Here is what the BMR calculator estimated for me to lose weight given my vital stats and a moderate level of activity as of 20140117. Although I’m actively doing yoga four or five times per week at this time I’ll be conservative and indicate the lower amount of activity. This way I’ll be sure to be eating less than needed to maintain the current body weight/mass body fat ratio. Basal Metabolic Rate Calculator for PWL 20140116c

As you can see the BMR calculator has estimated 2,934 to 3,094 Calories (kcal) per day for my body to lose body mass. Using this as a guild line I can plan the meals for each day to be within this rage or close to it. As feedback monitoring my body mass each and plotting it will enable me to see the rate of loss this amount of food has on my actual body and activity levels, this enables me to adjust appropriately for a faster burn or to increase the food if the rate of loss is too great.

One of my former medical doctor told me to “do whatever you can to lose one pound per day; seven pounds is the maximum medically safe amount per week“. Your rate of loss should be at your own rate and under medical supervision.


About pwl

I am a Systems Scientist with a Specialty in Systems Analysis and Computer Science and Neuro Linguistic Programming. I write software. I consult with large and small corporations on a variety of technical fields: finance, banking, insurance, construction, engineering, simulations, modeling, electronics, product design, systems integration, and much more. I am a writer. I am an atheist/anti-theist or "bright" - no invisible friends for me. You are free to be or "believe" what you want as long as you don't harm anyone in your actions in accordance with the non-aggression principle. I promote the natural human desire to freely trade with others and to relate with others in the context of the non-aggression principle and voluntary society with spontaneous order. I'm working to rebalance my body through various forms of body weight strength training such as hot yoga, calisthenics, in addition to free weights and old school strength training; and nutrition of course. I practice meditation of observing one's own breath without trying to change its rythym, which is something one can practice whatever one is doing in life (or whatever life is doing to one). I'm comitted to excellence and life long learning. If I can bring a smile to your face; if I can brighten your day; if I can learn from you; if I can teach you; if I can freely trade with you; if I can make a positive difference in your life; these are actions of success that I value. Live long and prosper.
This entry was posted in Calculating, Support Systems, Target, Technical, Vital Statistics. Bookmark the permalink.

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