Lose some weight, Russ: 08/01/2010

Current weight is 162.

For a 5'6" male, 34 years old, and 162 pounds, my Basal Metabolic Rate is 1682.26 (calculated from http://www.bmi-calculator.net/bmr-calculator/)

Daily calorie needs using the Harris Benedict Equation (assuming lightly active) = 1682.26 x 1.375 = 2313.11 (same site, next page: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)

Since one pound of stored body fat is about 3500 calories, and a reasonable rate of weight loss is 1 pound a week, that comes out to 500 less calories a day.

2313.11 - 500 = 1813.11 calories a day, which is just above the minimum recommended for males. Taking a more conservative approach of 15-20% of daily calorie maintenance puts the value somewhere between 1850.49 - 1966.14.

Divided by 3 meals, that's 600 - 650 calories a meal, roughly. Divided among two meals, that 900 - 980 calories.

Goal weight of 140 at a loss of 1 pound a week = 22 weeks = Last week of January.

Halfway point is 11 weeks, the week of my 35th birthday.