Glenn Hill Personal Training
So ladies in order to lose weight effectively there are a number of ways, i am a big fan of carb cycling at the moment. Works really well, however if you just take in 20% less calories than you need you should lose weight.
Ensure you eat properly though, no packaged processed rubbish, big protein meal for breakfast etc.
Got a calculation for you below, its dead simple.
655+(9.6 x weight in kg)+(1.8 x height in cm) - (4.7 x age in years) = BMR (how many calories to maintain)
an example a 65kg, 150cm 45 yr old female
655+(624)+(270)-(211.5)=1337.5 so BMR is 1337.5 calories
This would be to maintain, this doesn't take into consideration how much exercise you are doing or reducing calories . So multiply BMR by activity below.
Sedentary, little or no exercise BMR x 1.2
Lightly active BMR x 1.375
Moderately 3-5 sessions BMR x 1.55
Very active 6-7 sessions BMR x 1.725
So 1337.5 x (1.55 moderate activity) = 2073.125 so roughly 2000 calories
2000 calories to maintain your weight, however to lose weight you should be in slight deficit, 20 % is a good reduction of calories.
2073.125 x 0.20= 414.6, so you need to reduce calories by 400.
2073.125 - 414.6 = 1658.5 calories
Well it may seem hard, its not. I am as thick as a whale omelet and i can do this.
So a 45 year old, 65kg, 150cm lady needs to be taking in around 1658 calories per day to lose weight.
If it's too hard maybe i can help you out..
There are other calculations, however this one is simple and there is no body fat measuring involved.
Glenn(i hate calculations) Hill
Ladies at Leisure Gym