Best Weigh
Week #2: Exercise for Weight Loss

3. My BMR + Exercise Calories

A chart similar to the one below is often used to help motivate dieters to choose the low-calorie, high-nutrient, whole plant foods and to not choose the high-calorie, low-nutrient, processed foods by asking such questions as: "Is eating that 1.5 ounce chocolate bar for 30 seconds of "pleasure" worth walking for 40 agonizing minutes to offset those unhealthy calories?"

But this chart also sends an unintended message that discourages many dieters from engaging in a regular exercise program. Review the chart and ask yourself:
"Is exercising worth the effort for weight loss?"
Many dieters choose to starve themselves (temporarily) to avoid "extra" calories, instead of eating healthfully for adequate nutrition and exercising.
Charts like the one above, although accurate, can be misleading, because they don't tell the whole story. This assignment will help you understand the full benefit of daily exercise -- walking every day.
Use the BMR Calculator (linked above) to calculate your Basal Metabolic Rate (BMR), and use the Worksheet (linked above) to record your personal values.

​At the Calculator.net website:
  • Enter your Age in years
  • Indicate your Gender
  • Enter your Height in feet & inches
  • Enter your Weight in pounds
  • Click on Calculate​​
(Sample screen.)
Calculated Results:
  • My Basal Metabolic Rate (BMR) = ____________ Calories/day
Below the calculated Result, there is a chart where you can find your:
  • (first line) My Total Daily Sedentary Calories = ________ Calories/day
  • (fourth line) My Total Daily Calories with Exercise = ________ Calories/day

Analyzing Your Results

This is accurate as an occasional event.
BUT, walking 30 minutes every day increases your metabolism 24/7 by the amount of your true Exercise Calories (calculated below).
How many calories per day does your Daily Exercise burn (when you exercise everyday)?
  • Total Daily Calories with Exercise - Total Daily Sedentary Calories = Your Daily Exercise Calories​
  • My Daily Exercise Calories = ________
So, instead of only burning 150 more Calories per occasional Walk (2-3 times per week), your Daily Exercise Program (walking every day), increases your metabolism (around-the-clock) for you to burn  ______ more Calories per Day.
How many "bonus" calories (over 150) do you burn per day by walking every day?
  • Exercise Calories - 150 = Bonus Calories Burned per Day​
How much does walking every day increase the impact of your exercise?
  • (Exercise Calories / 150) x 100 = _____% increase in burning "exercise" Calories!
A Fact of Life
How many days does it take to burn 1 pound of fat by exercising ?
  • ​If you only walk 2 days per week: 3.500 cal / 150 cal = 23.3 days / 2 d/w x 7 d/w = 81 Total Days = 11.6 weeks!
  • ​If you walk 7 days per week: 3,500 cal / Your Daily Exercise Calories = _____​ Total Days = ____ weeks.
When developing and committing to a Personal Exercise Program, you should also consider the many additional health benefits of regular exercise, above and beyond its positive effect on Weight Loss. Here is a partial list:
Will you commit to a personalized Daily Exercise Program?