The following content is provided by Emily Hoffman, Clinical Dietician at Memorial Hospital.
The recipe for weight loss is more exercise, fewer calories and dedication. As members of the home team, get prepared to Kick it up with the moms on the First Coast! So, now you need to know how many calories your body needs in order to lose weight... The first thing you need to know is the amount of calories your body actually needs daily to function.
Your estimated calorie needs are based on your Basal Metabolic Rate (BMR). BMR is a fancy way of saying the energy your body would need if you stayed in bed for 24 hours - for basic function like blood circulation, breathing and maintaining the right body temperature. You may have heard other terms, such as Resting Metabolic Rate (RMR) and Resting Daily Energy Expenditure (RDEE), all of which mean the same thing as BMR. One of the most accurate equations used to estimate BMR for overweight or obese individuals is the Mifflin-St Jeor equation shown below:
You will need to know your weight in kilograms (kg) and height in centimeters (cm):
Current weight ____________ pounds / 2.2 = ___________ kilograms (kg)
Current height ____________ inches x 2.54 = ___________ centimeters (cm)
Plug in your weight in kilograms and height in centimeters into the Mifflin -St Jeor Equation for women:
BMR = (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age) - 161
To lose fat quickly, you need to limit your calorie intake to less than what is needed for metabolism, or your BMR, for a period of time. So now, the second step is to multiply your BMR, which you calculated above, by 0.8 (which is 80% of your BMR). This is the minimum amount of calories you should consume daily. Do not go under 1200 calories/day. Realistically, it is hard to maintain minimal calorie consumption and increased physical activity. So if 80% of your BMR was less than 1,400 calories, you will follow the 1,400 calorie plan as outlined in the Kick it up First Coast Meal Plan.
Kick it Up First Coast Moms mimics weight loss achieved from bariatric surgery, but through exercise and diet. The amount of calories you calculated for yourself should allow you to lose about 0.5% of your body weight weekly. Additional weight lost each week is dependent on your physical activity energy expenditure.
This content was provided by Emily Hoffman, Clinical Dietician at Memorial Hospital.