As your fitness manager, I am providing you with a brief message for the month November.
Thanksgiving is near the end of the month, so it is a perfect time to be aware of our calorie intake during the coming weeks leading up the one of the biggest feasts of the year. I will be giving you guys some facts regarding calories and weight loss which will come in handy for those of you participating in the Food for Fat fundraiser, and those of you just wanting to regulate yourself a little bit before the holidays.
Macronutrient Calorie Break Down
1 Gram Protein = 4 Calories
1 Gram Carbohydrate = 4 Calories
1 Gram Fat = 9 Calories
1 Gram Alcohol = 7 Calories
Calories Deficit Calculation for Weight Loss
First thing you will need to do is attain an average of your daily caloric intake. Then identify how many pounds of fat you want to loose and set a specific time frame (Weeks) that you plan on achieving this goal.
There is 3,500 Calories per 1 pound of fat.
Step 1: Multiply your desired number of pounds lost by 3,500
Step 2: Divide the value from step 1 by the number of weeks you want to meet your goal
Step 3: Divide the value from Step 2 by 7 (the number of days in a week)
Step 3 will provide you with the calorie deficit you will need to achieve each day to reach your goal by your desired time frame.
Joe wants to loose five pounds in five weeks. This equation would flow as follows:
Step 1: 5 x 3,500 = 17,500
Step 2: 17,500 / 5 = 3,500
Step 3: 3,500 / 7 = 500 Calorie Deficit per Day
This deficit can be attained by cutting calories out of the diet, burning 500 extra calories through physical activity, or a combination of both. Typically a combination of both dietary adjustments and increased physical activity is the best solution for most individuals.
Any questions, feel free to ask me. Have a great Thanksgiving everyone!!!