Healthy Weight Loss- Weight Loss, Starvation Diets Vs. Functional Foods and Health Promotion (Part 4 of 4)

Healthy Weight loss

This section provides practical examples of weight loss strategies, as well as formulas to figure out what’s right for yourself. First, here are the basics you need to know:

Calculate your Basal Metabolic Rate (BMR)
BMR for Females: weight (kg) X .95 kcal/kg X 24 hr = BMR in kcal per day
BMR for Males: weight (kg) X 1 kcal/kg X 24 hr = BMR in kcal per day

Determine your physical activity (PA) level
Sedentary: 30% of BMR
Light: 50% of BMR
Moderate: 75% of BMR
Strenuous/Heavy: 100% of BMR

Thermic effect of food (TEF):
10% of the sum of the BMR and physical activity

Total energy expenditure (TEE):
BMR + PA + TEF = TEE


The sedentary individual (Couch Potato)

79 kg (174 lb.) Male:

BMR = 79kg X 1 kcal/kg X 24 hr = 1896 kcal
PA = 30% of BMR (sedentary) = 1896 X 0.30 = 568.8 kcal
TEF = 10% of BMR + PA = (1896 + 568.8) X 0.10 = 246.48 kcal
TEE = 1896 kcal + 569 kcal + 246 kcal = 2711 kcal

This means that with a couch potato activity level (sedentary) a 174 lb. man will expend 2711 kcal per day just living and eating. So, let’s say this man would like to lose 5 lbs. We know that a negative energy expenditure of 3500 kcal constitutes the loss of one pound. Here is an example of how he can accomplish this:

Let’s assume that this man’s weight remains constant with his current food intake (this means that he is taking in around 2711 kcal per day). Now we’ll increase his activity level to the light category:

BMR remains unchanged = 79kg X 1 kcal/kg X 24 hr = 1896 kcal
PA = 50% of BMR (light) = 1896 X 0.50 = 948 kcal
TEF = 10% of BMR + PA = (1896 + 948) X 0.10 = 284.4 kcal
TEE = 1896 kcal + 948 kcal + 284 kcal = 3128 kcal

Here comes the weight loss math:

5 lbs. X 3500 kcal/lb = 17500 kcal

With only a light increase in activity and no change in eating habits (caloric intake) he will loose weight accordingly:

TEE of light activity = 3128 kcal
Continued dietary intake of: 2711 kcal

He is expending (3128 kcal – 2711 kcal) = 417 kcal per day more than he is taking in. This makes the negative energy expenditure = 417 kcal
At this rate he will lose a pound every 8 days. He will accomplish his weight loss goal of 5 lbs. in about 40 days, or 1 month and 10 days.




63 kg (139 lb.) Female:

BMR = 63kg X .95 kcal/kg X 24 hr = 1436.4 kcal
PA = 30% of BMR (sedentary) = 1436.4 X 0.30 = 430.92 kcal
TEF = 10% of BMR + PA = (1436.4 + 430.92) X 0.10 = 186.73 kcal
TEE = 1436 kcal + 431 kcal + 187 kcal = 2054 kcal

This means that with a couch potato activity level (sedentary) a 139 lb. woman will expend 2054 kcal per day just living and eating. So, just like before, let’s say this woman would like to lose 5 lbs. We know that a negative energy expenditure of 3500 kcal constitutes the loss of one pound. Here is an example of how she can accomplish this:

Let’s assume that this woman’s weight remains constant with her current food intake (this means that she is taking in around 2054 kcal per day). Now we’ll increase her activity level to the light category:

BMR = 63kg X .95 kcal/kg X 24 hr = 1436.4 kcal
PA = 50% of BMR (light) = 1436.4 X 0.50 = 718.2 kcal
TEF = 10% of BMR + PA = (1436.4 + 718.2) X 0.10 = 215.46 kcal
TEE = 1436 kcal + 718 kcal + 215 kcal = 2369 kcal

Here comes the weight loss math:

5 lbs. X 3500 kcal/lb = 17500 kcal

With only a light increase in activity and no change in eating habits (caloric intake) she will loose weight accordingly:

TEE of light activity = 2369 kcal
Continued dietary intake of: 2054 kcal

She is expending (2369 kcal – 2054 kcal) = 315 kcal per day more than she is taking in. This makes the negative energy expenditure = 315 kcal
At this rate she will lose a pound every 11 days. She will accomplish her weight loss goal of 5 lbs. in about 55 days, or 1 month and 25 days.


As you can see from the examples above, a subtle increase in daily activity level can have a profound effect on your weight, not to mention your health. You may also have noticed that the heavier you are the faster you will lose weight with increased activity. Increased physical activity will also result in building of more muscle mass. Muscle weighs more than fat, and this fact may extend your weight loss goals slightly, however your body will become more toned and the visual change will be noticeable. There are many possibilities when it comes to finding the right lifestyle change to suit your weight loss desires. Dietary changes along with increased physical activity provide the best results. If you need assistance in determining a strategy for yourself, feel free to contact us at the Lucid Force Chiropractic website.