Weight Loss
Nutrition > Weight Loss > Energy Expenditure
Calculating Energy Expenditure
Losing or gaining body weight is a matter of getting the right balance between energy in and energy out. The 'energy in' component is determined by the food you eat. The 'energy out' component is determined by the energy expenditure of the cells of your body. There are two primary components that make up your body's energy expenditure, the energy you use at rest (basal metabolic rate, BMR) and the additional energy that is expended during physical activity (METs).
See the specific pages on BMR and METs to understand and determine your daily energy requirements. If you are after just a simple rough estimate, use the information below. Be aware that the range for total daily energy expenditure is highly variable. It depends on many factors, including: activity level, age, gender, size, weight and body composition.
Using a Pedometer
You can use a pedometer, which is a device for counting the number of steps you take, and therefore can estimate the amount of activity that you perfom. From the number of steps taken, the walking distance and calories burned can also be calculated. More about pedometers.
Total Energy Expenditure
You can roughly estimate your daily calorie requirements using the following simple formulas:
- For sedentary people: Weight in lbs x 14 = estimated cal/day
- For moderately active people: Weight in lbs x 17 = estimated cal/day
- For active people: Weight in lbs x 20 = estimated cal/day
Related Pages
- Walking for weight loss Why you shouldn't do it
- Low-Intensity Training Isn't The Best For Fat Burning!
- The Cardio Question - using cardiovascular exercise to lose weight
- Lose Weight Cycling - using bike riding for weight loss and other health benefits.
- Lose weight while doing nothing - using BMR for weight loss.
- Lifting weight to lose weight A better alternative
- Follow the Path of MOST Resistance! - using resistance exercise for weight loss.
