I came across http://jeremy.zawodny.com/blog/ the other day, I can’t recall where I got the link from otherwise I’d credit it. It’s a guy that kept track of calorie intake via a simple XLS. His diet wasn’t bad, but nothing special either. We’re not talking nuts for breakfast and an apple for dinner here. The simple task of tracking calorie intake helped him keep to a target and lose a whopping 30 pounds in wieght.
I thought to myself if this guy did it, why shouldn’t I. I drive 30 miles to work, I sit at a desk for 8 hours, I drive 30 miles home. It isn’t the healthiest way to live your life and recently I’ve added a few pounds on. Those few pounds brought friends and they are holding a party around my waist and ass. Not good.
So I downloaded his XLS, converted it to SXC (OpenOffice) taylored it to British needs (Stones/Pounds to Pounds to KG conversions) and added a couple of extra sheets. One of which is my stats now including my hieght, wieght, BMR and Recommended calorie intake a day to lose a pound a week. The other lists the calorie count on my regular foods for easy calculations.
To get your BMR and an approximate guide for the amount of calories you should aim for a day depending on your age, gender and lifestyle go to http://www.hpathy.com/healthtools/calories-need.asp
BMR = Basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we use (“burn” or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature. Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits.
Another useful indicator is your BMI, body mass index. You can calculate this by taking your weight in kilograms and dividing by your height squared (in meters). Or in imperial for you Americans it is weight in pounds / ( ( Height in inches ) x ( Height in inches ) ) x 703. A BMI less than 25 is healthy, from 25 to 29.9 is classified as overweight and anything over 30 is considered obese.
So for me this is:
80.63 kilograms Ã· (1.76 meters x 1.76 meters) = 26.03
So I just slip into overweight. Damn, I knew those pounds had brought friends.
So I need to keep a shade under 1700 calories a day to lose a pound a week, normal male intake is 2500 calories. Already today I’m at 2000 calories but I’ve only just made the spreadsheet, although I’ve filled it in for today I’ll start it tomorrow.
Once I’ve been going a week I’ll do an update and let you know just how badly or well I’ve been doing.
BTW, Stones x 14 + pounds = total pounds, 0.453 x total pounds = KG
Google for calorie lists, an OK one is at http://www.fitwatch.com/caloriecounter.html
For the spreadsheet go to the Link. If anyone wants my OpenOffice UK version let me know — in fact here it is:
The Open Office and Excel spreadsheet is available here.