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Weight Loss Program Variables: Caloric Intake and Calories Burned

The two main variables that contribute to weight loss are caloric intake and exercise or calories burned. This illustrates how the different program variables can affect estimated weight loss.  Keep in mind this is theoretical. Actual results may vary.

Client SJ 1/10/12

48 year old female, 5’5 inches, 222 pounds

BMR: 1641 Calories/Day

Calorie needs to maintain her weight are about 2256

1. Calorie intake

1750 calories per day.

2256 calories are needed to maintain her weight minus 500 calories per day deficit= 1750 per day intake = 1 pound loss per week

1256 caloric intake per day.

2256 needed to maintain minus 1000 calorie per day = 1256 per day intake = 2 pound loss

2. Exercise amount = calories burned
200 calories exercise x 7 = 1400 calories per week burned = .4 pound loss per week
600 calories exercise x 7 = 4200 calories per week burned = 1.2 pounds loss per week

SJ has several options to choose from depending on how much weight she want to lose:
1. 1750 calorie intake per day and 20 minutes exercise= 1.4 pound loss per week
2. 1750 calorie intake per day and 60 minutes of cardio =2.2 pound loss per week
3. 1256 calorie intake per day and 20 minutes exercise= 2.4 pound loss per week
4. 1256 calorie intake per day and 60 minutes of cardio = 3.2 pound loss per week

So weight loss can vary depending on caloric intake and caloric expenditure. For someone beginning a program I would recommend option 1 and gradually increase the amount of exercise done. Option 3 would also be a good start although I wouldn’t recommend this low of a caloric intake for more than a week straight. It is important to maintain metabolic rate and too much of a decrease in caloric intake can decrease metabolic rate.

In reality this low 1256 caloric intake is difficult to continue on a daily basis. I find that most people when given this information end up using this information as a general recommendation to eat 1256-1750 calories per day and to exercise 20-60 minutes per day resulting in a 1.4 to 3.2 pound loss per week.

Lynn’s Fitness Progress Report

At 49 years old, Lynn began training with me with a history of little to no exercise
and she was quick to tell me that she didn’t enjoy working out.  Her goals
were to tighten her body, increase her strength and lose inches. 

After 4 months of workouts with me three days a week and a nutrition makeover,
Lynn’s results were amazing.

Lynn lost 5 inches, her body fat went down 4.2%, and her pushup strength increased
600%. It is interesting to note that with all these results her weight actually
increased .8 pound. This illustrates that with the correct nutrition plan and exercise
program that lean mass is maintained or even increased and body fat decreases. 

Lynn now loves to exercise! She works out on a regular basis and continues to
see new and exciting changes in her body.

Lynn says: Best personal trainer ever!

I have never been able to stick to an exercise program but Maria changed that for
me in a big way. When I started with her in May I was extremely unfit. I had tried
other trainers, classes, gyms etc. but I’d always end up hurting myself or
being so sore I couldn’t get out of bed the next morning! She has shown me that
getting and staying fit is absolutely attainable and amazingly fun! I feel better
than I have since my 20′s. Thank you Maria, you have literally changed my life

Stella’s Fitness Progress Report
Stella’s results illustrate the importance of incorporating a well designed strength training program. Notice that Stella “only” lost 3.4 pounds but her efforts resulted in an astounding loss of 9 inches and 1.7% body fat in ten weeks. Her lean muscle mass increased as well as evidenced by her ability to do 14 more pushups than when she started her program.

Had Stella not been working with someone who was tracking her progress she might have felt disappointed with the results she saw on the scale. 3.4 pounds doesn’t seem like much weight to lose for all her dieting and exercise effort. It is important to understand that muscle weighs more than fat and strength training increases valuable muscle.  If you have been working out with weights and watching what you eat, the number on the scale may stay the same or even go up. So the scale may not be a good indicator of success with a program. Body fat loss, inches lost and strength increases are better indicators of success than the scale. Frequent retesting can help maintain motivation.

Update: As of the date I am posting this blog 11-12-11 I am happy to report that Stella has lost an additional 4 pounds and is wearing jeans that she hasn’t worn in over 7 years!

Results in 2.5 months:

Decreased body fat: 1.7%

Decreased weight: 3.4#

Decreased inches:  9 inches

Increased pushup strength 200%