That’s the secret. Nothing else really matters. As long as we are able to satisfy this inequality, the weight should go down. I’ve been trying to do this for the past few weeks, and unfortunately, the weight is not shedding. This means one of two things:
(1) I an underestimating my intake or
(2) I need to adjust my target
Over the weekend, I visited the blog of one of the people who got me into the whole physical fitness thing a few years back. Xeno Muller is an Olympic medalist in the sport of rowing, winning Silver in 2000 and Gold in 1996 in the single scull. His website is a wealth of knowledge from someone who lived this stuff while training for the Olympics. If you are serious about rowing, check out his stuff!
BMR = 66 + (6.23 times your weight in pounds) + (12.7 times your height in
inches) - (6.8 times your age in years)
If I put the numbers in, I calculate a BMR of 2189 calories. If I reduce that by 20% to allow for weight loss, I get a calorie allowance of 1751 calories. Compare that to what MyFitnessPal has been giving me – 2030 calories! Since, I’m not losing weight with the old number, I’m going to use the new number for a while and see what happens. My goal is to lose about a pound a week and grind my weight back into the respectable range in the next year.
So, here are the new numbers for today:
- Food Allowance: 1780
- Exercise Adjustment: 290 (2 miles)
- Total calorie budget: 2070
- Total consumed: 1945
- Too few/(too many): 125
Let’s keep it cranking!