Determining Ideal Weight Loss Goal

I thought I would post some info I got from College relating to determining caloric intake and weight loss goals. Let me know if anyone has any questions!

Determining Weight Goal

WOMEN: Start with 100 lbs for five feet, then add 5 lbs for every inch over five feet

Ex: 5’2” = 100 + 2 (5) = 110 lbs

MEN: Start with 100 lbs for five feet, then add 6 lbs for each inch over five feet

Ex.: 5’8” = 100 + 8(6) = 148 lbs

**Note: These estimates give you a general idea of your desired weight if you have an average-sized frame. Your weight may be 10 % less if you are small-boned or 10 % more if you are large-boned.

To determine your size frame, wrap your right thumb and right middle finger around your left wrist.

• If the two digits do not touch, you are large-boned
• If the two digits touch, you are average-boned
• If the two digits overlap, you are small boned.

Determining caloric intake

To determine a daily caloric intake, take your desired weight and multiply it by kcal.

Ex: 180 lbs x kcal = 1800 kcal/day

**Note: if your desired weight is more than 10 lbs from your current weight slowly decrease your caloric intake.

Ex: Desired weight 120 lbs

Current weight 150 lbs

1500 kcal to maintain weight

Or

1400 kcal until reach 140 lbs, then 1300 kcal until reach 130 lbs, then 1200 kcal until reach 120 lbs and remain on 1200 kcal/day.

You must exercise and decrease calories slowly or your body will go into a “Starvation Mode” and will conserve fat by decreasing its metabolism.