Weigh-In = 260 lb
( + or – ) = n/a
0% to goal
To drop 120 lbs, I first needed a strategy for budgeting a daily caloric intake. If I knew how many calories I burned naturally throughout each day at my age, height, and weight, then I could estimate the caloric deficit I would create on any given diet. I found great calculators on these four websites:
At 260 lbs. an intake of 2500 calories are required to maintain
Goal weight of 140 lbs. will have an intake of 1750 calories to maintain
260 lbs/2500 calories to maintain
140 lbs/1750 calories to maintain
260 lbs/ 2450 calories to maintain
140 lbs1800 calories to maintain
260 lbs/2825 calories to maintain
140 lbs/1975 calories to maintain
For me, beyond age and height, these numbers factor in an active lifestyle including moderate exercise!
So I’ve decided that my weight-loss diet will be based on 1,500 calories a day.
This is 1,000-a-day less than I need to maintain my current 260-lb weight, so I can expect to burn a lot of body fat in the beginning, but will also expect that rate of loss to consistently slow as I get closer and closer to the goal weight, because I will slowly and steadily reach a natural plateau at the goal weight of 140 lbs, a healthy weight for me, at which point I will switch to a 1,800 – 2,000 calorie-per-day 140-lb maintenance diet.
Of course, this Bell Curve effect of ever-slowing weight loss makes setting a date for the final goal weight very difficult, but not impossible to estimate.
(SEE SPREADSHEET HERE: JESS BLOG SS)
So I can guesstimate from this spreadsheet that the first 10 lbs will take only a month to shed, but that rate will slowly decrease until the last 10 lbs, which will take a full 3 months to drop!
All together the spreadsheet will be a great tool to help with the transition on achieving my goal in 700 days, a little less than 2 years!
As I progress, I’ll be able to cross-reference this spreadsheet to gauge how far ahead of schedule I am.
I see no reason I can’t beat this schedule by throwing in a few extra sessions of exercise each week, or upping the intensity. But it’s comforting to know that according to the math, by simply budgeting my calories and going about my normal routine, I’m guaranteed to reach my goal in less then 2 years.
Disclaimer: This is a personal journey that is long overdue. Please consult with your Primary Care Physician should you choose to embark in a weight loss journey.