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weight loss plan

By Anonymous July 14, 2013 - 10:28pm
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Hello Empowher team and friends,
I am a 23 years old girl and i want to loose weight. Since 4 days I started a working out plan and a new diet plan. Anyways now my question, while working out I am burning 400 to 520 calories per day and the food am eating is giving me around 500 to 700 calories per day. Does this sound good and will it help me loose weight or not? If I continued on this system for a month will I loose good amount or not. If what i described sounds a good plan I wana continue with it until I loose 10 kgs (hope it doesn't take me too much time though :S)

Another Question here, while am on the treadmill my heart rate is reaching sometime 158 is that normal or not?

Thanks for whoever helps me answer my questions.
Lots of love to you all xx

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EmpowHER Guest

The BMR, or basal metabolic rate, is the rate at which your body burns calories. You can use your BMR to determine the amount of calories you need to consume each day. To find your daily calorie needs, multiply your BMR by 1.2 if you are sedentary, by 1.375 if you participate in light activity 1 to 3 days a week, by 1.55 if you participate in moderate exercise 3 to 5 days a week, 1.75 if you participate in strenuous activity 6 or 7 days a week, or by 1.9 if you get get strenuous physical activity more than once a day.



July 16, 2013 - 5:28am
EmpowHER Guest


Hi Anon,


To calculate your calorie needs for weight loss, start by determining your basal metabolic rate. The easiest way is to use an online Basal Metabolic Rate Calculator.Once you know the BMR (or your starting point), then you need to determine what your calorie consumption should be based on your activity level. Your calorie needs to increase as your activity increases.Remember the number of calories you consume must be less than the calories burned.  This can be done by either reducing your calories, creating a calorie deficit, or by adding activity.  Or a person can do both, reducing daily calorie intake and adding exercises. Staying within your target heart rate helps you to track your heart rate over time, enabling you to use it as an indicator of your progress on the treadmill. To estimate your maximum heart rate, subtract your age from 220.




July 15, 2013 - 4:02am
EmpowHER Guest
Anonymous (reply to Anonymous)

Hello Daisy,

Thanks a lot. I used the Bmr calcu and it gave me 1588 calories per day. What does that mean??

July 15, 2013 - 7:19am
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