# BASIC TRAINING.

Losing weight by the numbers

There are 3,500 calories in 1 pound of fat. If you want to lose 20 pounds of fat, here's how to do it:

One of the most important calculations that you should be aware of on your quest to lose weight is your Total Daily Energy Expenditure (TDEE). To lose weight, you have to make sure that you are burning more calories than you are eating. Most individuals have no idea how many calories a day they burn. I have provided the Harris-Benedict Formula below so you can calculate your TDEE.

To lose body fat, you should aim to expend 500 to 800 calories a day. If you can maintain a healthy eating plan and workout schedule that helps you maintain a 500-calorie negative every day, then you will be able to lose 1 pound of fat per week (7 days x 500 calories = 3,500 calories).

BMR

The Harris-Benedict formula (BMR based on total body weight): This equation will be very accurate in all but the extremely muscular (for whom it will underestimate caloric needs) and the extremely overweight (for whom it will overestimate caloric needs).

Men: BMR = 66 + (13.7 X weight in kilograms) + (5 X height in centimeters) - (6.8 X age in years).

Women: BMR = 655 + (9.6 X weight in kilograms) + (1.8 X height in centimeters) - (4.7 X age in years).

Note: 1 inch = 2.54 centimeters. 1 kilogram = 2.2 pounds.

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

ACTIVITY MULTIPLIER

Sedentary = BMR x 1.2 (little or no exercise, desk job).

Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/week).

Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/week)

Very active = BMR x 1.725 (hard exercise/sports 6-7 days/week)

Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or twice-daily training, i.e. marathon, contest etc.).

Example:

You are a 30-year-old female. You are 5 feet, 6 inches tall (167.6 centimeters). You weigh 155 pounds (70.5 kilograms). Your BMR = 655 + 676 + 302 - 141 = 1,492 calories/day.

Your BMR is 1,492 calories per day. Your activity level is moderately active (work out 3-4 times per week). Your activity factor is 1.55. Your TDEE = 1.55 X 1492 = 2,313 calories/day. To lose 1 pound of body fat per week, this woman should be eating 1,813 calories per day.

The most accurate way to determine your individual Total Daily Energy Expenditure is through an individual metabolic test that can be completed at several health and fitness centers in Los Angeles County.

Jeanette Jenkins, founder and president of The Hollywood Trainer fitness company (www.thehollywoodtrainer.com), has a bachelor of science degree in human kinetics from the University of Ottawa. A 14-year industry veteran, she has worked with A-list actors and professional athletes, including Queen Latifah, Taryn Manning and Terrell Owens. A resident expert on the Food Network's weight-loss show, ``Weighing In,'' she is also the official spokeswoman for the BET Foundation's ``A Healthy BET Campaign'' and is one of 17 experts chosen for Nike's Corp.'s Elite Athletes program.

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