What's a good calorie range to stick to?

Here is an easy way to figure it all out using some simple math.

YOUR PERFECT WEIGHT: get there and stay there! –Determine your ideal size with our body-analysis guide– by: Julie Upton, R.D.

Of all the numbers you carry around in your head- security codes, credit cards, gym lock combinations – there’s one series of digits that probably drives you crazy. Not because it’s hard to remember– in fact, you could never forget it. This number represents your ever-elusive perfect weight. If only your could achieve it -and stay there- you’re certain you’d be better in bed, more confident in meetings, sexier and sassier in jeans, and in every way 10 times happier that you are right at this minute.

There’s no single formula for predicting an exact down-to-the-decimal weight for every woman alive, but there are certain guidelines you can use to set a realistic weight loss goal.

You know the drill: To lose weight, you have to consume fewer calories than you burn. And to do that, you need to know your metabolic rate - the amount of calories you burn throughout the day. ‘Most women have a metabolic rate of just under 1 calorie per minute, or about 1,440 calories per day,’ says David Nieman, P.h.D., a nutritionist and exercise professor at Appalachian State University.

YOUR VITALS A. Your Weight in pounds - 120lbs B. Multiply A by 11 to get your basic calorie needs (how much your body burns just by existing) -1320 C. Multiply B by 1.6 to estimate your resting metabolic rate (rate of calorie burn when you factor in daily activities) - 2112

YOUR EXERCISE (I’ll leave this blank, you can add to it ) D. Aerobic Training - Multiply the number of minutes per week that you run, cycle or play sports by 8 E. Strength Training - If you’re doing a total body exercise plan, add 600 to your answer from D. If you’re doing 3 sets, add 840 to your answer from D. F. Divide that by 7 _

YOUR CALORIE NEEDS G. Add C and F to get your daily calorie needs - 2112 H. If you’re happy with your weight stop here. Otherwise, subtract 500 from G - 1612 is your estimated daily calorie budget if you want to lose 1 lb per week.1112 is your estimated daily calorie budget if you want to lose 1 lb per week. Anything more and you’ll be losing more muscle than fat.

You can also figure out your over all body fat and a sensible weight loss goal.

A. First determine your body mass index, a ratio of weight to height. It’s tricky, so follow this example of a 120 pound, 27-year-old woman who’s 5’4’ (64 inches).

Multiply your height in inches by your height in inches, Example: 64 x 64 = 4,096

Divide your weight by that number. Example: 120/4,096 = .029

Multiply that by 703 to find your BMI. Example: BMI = .029 x 703 = 20.59

YOUR BMI: 20.59

B. Determine your body fat percentage.

Multiply your BMI by 1.20 Example: 1.20 x 20.59 = 24.71

Then multiply your age by .23. Example: .23 x 27 = 6.21

Add those two numbers together. Example: 24.46 + 5.98 = 30.92

Subtract 5.4 from that number to find your body fat percentage. Example: 30.44 - 5.4 = 25.52

YOUR BODY FAT: 25.52 %

C. Use the chart below to determine how far over the goal you are (or aren’t!). At 25 percent body fat, our sample woman is carrying 14 percent more fat than the ideal of 21 percent.

Body Fat - Percent over Goal (for Funadvice I’m only going to 50%) 21 - 0% 22 - 4% 23 - 7% 24 - 11% 25 - 14% 26 - 18% 27- 21% 28 - 25% 29 - 29% 30 - 32% 31 - 36% 32 - 39% 33 - 43% 34 - 46% 35 - 50%

D. Translate your body fat percentage into how much shear fat you’re carrying around by multiplying your body fat by your current weight. Example: (120 x 25%) = 30lbs, meaning 30 pounds of our 120 pound woman comes from fat.

YOUR WEIGHT FROM FAT: 30lbs

E. Finally, multiply your percentage over goal from C by your total body fat answer in D. That’s how many pounds of fat you should seek to lose. Example: 30 x 14% = 4.2 pounds.

YOUR WEIGHT-LOSS GOAL: 4.2 lbs (Women’s Health Training Guide 2007)

xox Sika