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Food and Exercise Log 07242008

Food eaten:

  • Breakfast: 2 scrambled egg whites, 3 pieces turkey bacon, 1/2 tomato roasted and topped with 2 tbsp. Parmesan cheese. Calories: 265
  • Lunch: Baked potato topped with 2 tbsp. shredded cheddar, 1/4 c. non-fat refried beans, 2 chopped green onions and 2 tbsp. salsa. Calories:
  • Snacks: 2 stalks celery stuffed with 1 tbsp. cream cheese each, 2 c. watermelon chunks. Calories: 203.
  • Dinner: 6 oz. glazed ham steak, 1 c. steamed broccoli and cauliflower, 1/2 c. green beans, glass of white wine. Calories: 409.
  • Total calories consumed: 1,224.

Exercise:

  • Light house cleaning, 30 minutes. Calories burned: 108.
  • 15 minutes on treadmill at 3 mph. Calories burned: 71
  • 15 minute walk around neighborhood, 2 mph. Calories burned: 54.
  • 15 minutes calisthenics (squats, crunches, side lunges and push-ups). Calories burned: 75.
  • Total calories burned: 308.

Calories Out - Calories In = Weight Loss
1580 (My BRM) + 308 (Calories burned exercising) = 1888 (Calories Out)
1888 - 1224 = 664 (Calorie deficit).

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This entry was posted on Thursday, July 24th, 2008 at 10:48 pm and is filed under Food Log. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


Is BRM the number of calories that will keep you the same weight? What does it stand for? How is it calculated, and does it change as you lose weight?

And why is the sky blue?

Comment by Donna B. on July 26, 2008 at 4:02 pm

BRM is a typo. I meant to write: BMR. It’s the number of calories your body needs just to live and maintain minimum functions, assuming you didn’t move a muscle all day (e.g., you slept).

It’s a complicated mathematical equation that’s well beyond me, so I just use a BMR calculator.

Once you know your BMR it’s easy to figure out how many calories you need to maintain your current weight at your current level of activity:

- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

If you’re trying to lose weight you take your BMR x (whatever your number is) and subtract 15-20% to get the maximum calories you should eat in a day. (Keep in mind it’s not safe to go below 1200 calories per day for women, or 1800 calories per day for men.)

Comment by Chubby Mommy on July 26, 2008 at 7:35 pm

Thank you. You might want to consider turning that answer into a post of its own. Very informative and helpful.

Comment by Donna B. on July 26, 2008 at 7:53 pm

Done, and thanks for the suggestion!

Comment by Chubby Mommy on July 26, 2008 at 8:14 pm