​Protein 101 - Weight Loss Mathematics - How to calculate the weight off?

​Protein 101 - Weight Loss Mathematics - How to calculate the weight off?

Posted by Team Nuts for Protein on Apr 24th 2019

We’ve come to the realization that finances and weight loss are identical. When you can reduce all of your data to numbers, then you’re able to see exactly when and where things are going right and things are going wrong.

Disclaimer: We do understand that there are certain medical issues that result in metabolic constraints that make things very difficult to work by the method we are going to show you.

In finance, the key to a surplus of money is to make certain your income outweighs your expenses. If your income goes up and your expenses stay the same, you will grow your cash reserves. If your income goes down and your expenses stay the same or go up, then you will run into a deficit issue. By controlling your expenses in an uncontrollable income situation, you will be able to successfully manage your money.

Now, on to weight loss..... 

The key to weight loss is to make sure your caloric burn is greater than your caloric intake. To build our formula there are a few important numbers to know and as with expenses, it’s crucial that you monitor and document your caloric intake every day. When documenting you’ll be surprised what you actually consume……you’ll also be more aware of what you should eat and what you should not eat. For our example we’ll assume a diet of 2,000 calories consumed per day.

First, you must find out your BASAL METABOLIC RATE. There are calculators online that will give you this data. Let’s assume your basal metabolic rate is 2,000 calories per day. This mean, even if you laid on your couch all day long, your body will burn 2,000 calories per day. Throughout the day your body must burn 2,000 calories in order to take care of basic functions and maintenance.

The next most important number to know is, HOW MANY CALORIES ARE BURNT DURING EXERCISE. Again, there are also good tools online that can give you an estimate based on activity, intensity and duration. For this example, let’s say you burn 500 calories per workout.

The constant number we use in our formula is HOW MANY CALORIES IS IN ONE POUND OF FAT. This number is constant at 3,500 calories. So, if you have a surplus of 3,500 calories you will gain one pound, if you have a deficit of 3,500 calories you will lose a pound.

Disclaimer: Yes, muscle weighs more than fat, and when exercising it is possible that you will replace muscle for fat and not see any movement on the scale but stick with us here.

With this information, we can now build out our formula;

(Basal Metabolic Rate (B) plus Calories Burn During Exercise (CB)) minus Calories Consumed (CC) = Caloric Surplus or Deficit (X). Pound of Fat (3,500) divided by Caloric Surplus or Deficit (X) equals Number of Days to lose or gain weight (Y)

(B+CB)-CC= X 3,500/X=Y

(2,000 + 500) – 2,000 = 500 3,500/500= 7 Days to lose 1 pound of fat

Simply put, divide your daily caloric deficit by 3,500 to figure out how long it will take you to lose 1 pound. Then multiple that many days by the number of pounds you want to lose to know when you’ll reach your goal.

This will not work unless these areas are closely monitored and recorded. You may think you’re hitting your numbers but if you aren’t losing weight, there is most likely a numerical reason why you aren’t hitting your goals.

Put this formula to the test. It works.