About This Site and User Guide
This site provides a simple way to use Calorie Deficit and Target Weight to plan and monitor a weight loss program using exercise and diet to maintain weight loss to meet the target.
Note: The units of measure are completely interchangeable - simply choose the ones you want and stick with them. You can use Kilojoules and Kilograms throughout rather than Calories and Pounds .
Basic Set upOnce you have registered you need to enter, check or update the key information:
- Enter your Start Weight (in lbs or kg) for example 200.5 ( lbs )
- Next you enter your Weight Loss Rate Target (the target lbs or kg to be lost each week) say 1.4 ( lbs per week ). This is used to calulate your target for each day of your program. It is also plotted on the graphs.
- Your RMR - Resting Metabolic Rate. This is the calories your body requires for normal daily activities, that is without exercise. It varies with your weight, age, sex and level of normal activity when you are resting. Lots of websites provide this information. See Tools for more information.
Data to be Entered every Day
- Enter your Weight the best time to measuring it is immediately after you get up each day
- Enter the Total Number of Calories ( or Kilojoules ) consumed during Each Day including main meals and all snacks. See Tools for more information. Enter the Total Number of Calories ( or Kilojoules ) burnt each day through various exercise programs or activities such as walking, running or cycling. See Tools for more information.
How is the Calorie Deficit CalculatedThe software does all this for you.
The formula is Calories Consumed (Burnt) less the Calories consumed in Food. Calories are burnt through the metabolism required to maintain your body at rest (the Resting Metabolic Rate). For an average male the RMR is about 1750 calories and for women its about 1350 calories.
Calories are also burnt through various types of exercises. For example: Walking slowly for about an Hour consumes about 350 calories; Running at a moderate pace for 30 minutes consumes about 470 calories.
For an average male who ran for 30 minutes each day the total calories burnt would be about 2200 calories (1750 + 470).
The food calories are the total number of calories consumed in a day. If you ate a plate of Muesli (100g) with milk for breakfast (500 calories); had a Sandwich with chicken and salad for lunch (420 calories) and had a large serving of Pasta - Carbonara for dinner (960 calories) and several snacks of drinks amounting to another 350 calories - your total intake would be 2230 calories ( 500 + 420 + 960 + 350).
On this food and exercise routine you would have no calorie deficit of excess. If you eliminated lunch (420 calories) and switched to low calories drinks and snacks (150 calories) and ran twice as far (470 calories) you would consume about 1000 calories less and this would be your calorie deficit for the day. Expressed as a percentage of an RMR for a male of this would be about 45% reduction.
One pound of body fat is equivalent to about 3450 calories. One kg of fat is equivalent to about 7700 calories. So if you consume an extra 345 calories of food a day over and above what you burn, as a daily calories excess, you can expect to put on an extra pound of boy fat every 10 days (345x10). Alternatively if you has a calorie deficit of 345 calories per day you would be expected to lose about a pound in 10 days.
So this is the principle of calculating and tracking your calorie deficit. If you can maintain a deficit you will lose weight.
In the real world if you accurately keep a record of the calories you eat each day you will be surprised at how all those drinks and snacks add up. Keeping well below what you burn each day is very difficult.
Turning the System by MonitoringThe software allows you to track your weight loss progress compared with your target weight ( a 'scare graph' if you like ). It also shows your calorie deficit. The plots help you to monitor your progress. If you stop losing weight at the target rate you have set your self - the answer is simple - eat less, exercise more or both.
There are various inaccuracies in the system and you cannot expect the weight to change the next day. Also you may fail to lose weight even though the calculations show you have a deficit. Try increasing the deficit and maintain a level that works and causes you to lose weight at the rate you have set as a target.