Diet and Exercise Stats

Basal Metabolic Rate (aka BMR)

Calories burned off this way is 60-70% of the total calories you consume.

The easiest way to calculate your BMR is to take your weight and multiply by 10.  So if you are 200lbs, you will burn 2000 calories a day just sitting around doing nothing.

Exercise And Other Physical Activities

Calories that go to work to power you in this are 30% of the total calories you consume.

Exercise can be cardio (running, walking, jogging, swimming, biking, dancing..).

The amount you burn depends on your weight, the amount of muscle you have and the intensity of the exercise you do.

But an easy baseline is you will burn half your body weight in calories for every mile you walk.  So if you are 200lbs and walk 5 miles you will burn 500 calories.   Jogging increases this by 20% so jogging 5 miles would be 600 calories.

How much Needed to Lose Weight?

To lose weight, you need to burn more calories than you eat.

1 lb of fat (weight) = 3,500 calories

To lose this 1 lb of fat in a week, you need to create a calorie deficit of 500 each day either:

  • Through exercise alone;
  • Through healthy diet alone or
  • Through a combo of exercise and healthy diet

My recommendation is you go for the combo as its the tried and true formula that’s balanced and healthy.


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