| When I started I used a metabolic rate calculator. https://www.active.com/fitness/calculators/calories for example. The amount of calories lost per day = the metabolic rate from the calculator - the amount of calories you eat that day. The amount of pounds lost per day is:
burned calories (above) / 3500 (number of calories in a pound of fat). After a couple months of measuring my weight daily and knowing exactly what my caloric intake was, I calculated my real average metabolic rate by doing the reverse. total calories lost in a period = lbs lost * 3500 calorie burn (metabolic rate) = total calories burned + total calories eaten The above is per period so I calculated the average values for the days in a month and used them. I didn't exercise much so the basal metabolic rate was fairly close to my real burn. |