Lose 1 Pound in 4 Days With Math!

Updated on September 22, 2018
Anthony Metiz profile image

Anthony is an IT Systems Specialist for a government agency. He is also a fitness enthusiast, sci-fi nerd, and hobby collector.

Losing weight has plagued anyone trying to squeeze into that dress or look good for the summer for decades. People look to fad diets and weight loss supplements for help. That is what those are for, to help but not to be the main course.

The Breakdown

So 1 pound of fat is made up of 3500 calories or 3500 units of energy. So in order to lose weight you have to burn 3500 calories over what you take in. So if a normal person eats 3000 calories a day, they would have to burn an extra 500 calories per day to lose 1 pound per week.

Now that sounds like a lot of work. But check this out:

If you cut out 500 calories per day or 125 grams of carbs or 50 grams of fats, you will lose 1 pound per week. However, if you are eating above your maintenance calories or your B.M.R you will need to burn more to lose weight. Most people eat 600 to 1000 calories over their maintenance. This is the problem with weight loss.

Math Time

So lets fix the math.
Find your B.M.R here http://www.bodybuilding.com/fun/bmr_calculator.htm.
Now that you have your B.M.R let's Math!

So if you are 250 pound , 6 foot tall male. Your B.M.R should be about 2300 calories. So if you always ate 2300 calories you would stay the same weight as long as your metabolic rate stayed constant. However, as we age our metabolic rate drops. So in order to combat this, we need to raise our activity level.

How Does Our B.M.R Change When We Exercise or Become More Active?

Well its fairly simple really. Again it all comes down to math. So if your B.M.R is 2300 calories and you workout for 30 minutes per day at a moderate intensity, you will amplify your B.M.R by 1.2 to 1.4. This would give you a B.M.R of 2700 calories to 3220 calories.

That is a big jump right?! Just for a 30 minute workout. So consistent activity is what amplifies the B.M.R. Simple math makes all of this come together.

Now let's develop a plan of attack for our 6 foot tall 250 pound male.

The Plan

So at 6 foot , 250 pounds the B.M.R is 2300 calories.

So we have our subject workout 30 minutes per day at a moderate intensity with 15 minutes of circuit/weight training and 15 minutes of interval cardio. This will increase the B.M.R to at least 2700 calories.

Now we have our subject change their diet to a total of 1800 calories. Which is 500 calories below their maintenance. Anything more than 500 calories below maintenance is not recommended and can actually prevent weight loss.

So this change in math for our subject puts them at a burn rate of 900 calories per day. If we then multiply this by 4 days that is 3600 calories or a little more than 1 pound lost.

So with some simple math and adding in a 30 minute workout daily and subtracting 500 calories from our diet, we could have a weight loss of 1 pound per every 4 days.

Consistency Is Key

Losing weight is easy with math. It is all a process and we have to follow it. Add activity, subtract 500 calories., and multiply your activity level. This equation equals 1 pound lost every 4 days. Of course, you can always do more activity if you desire but you want to get positive weight loss momentum before you start training for a Triathlon or Iron-man.

The slower and more consistent you start the less likely your body will try to hold onto unwanted fat. Consistency is the key as it is with most difficult tasks in life. A simple 10 minute workout once or twice a day is better than no workout at all! I have even split up my hour long workout into 6 - 10 minute segments before just to fit it in. Break a sweat often, do something that is challenging every day, and focus on working hard! If you work hard you will meet your weight loss goal. Just put in the work!

Quick Overview

  • Find out your BMR @ http://www.bodybuilding.com/fun/bmr_calculator.htm

  • Multiply by 1.2 to 1.4 if you workout for 30 to 45 minutes per day at medium intensity.

  • Subtract 500 calories from your diet, monitor your calories using https://www.myfitnesspal.com/ or a diet journal.

  • Stay consistent with your diet and exercise for 4 days and watch as you lose 1 pound or more.

  • Repeat daily until you reach your goal weight!

That's it! Give this a try and comment below! Let me know how well you are doing or any other strategies you use to lose weight effectively!


This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

  • Isn't your BMR your Basal Metabolic Rate. As in your calorie expenditure at rest. So any activity- walking, sitting, etc would affect it. Should you be using TDEE?

    TDEE is a great way to measure your total calories spent throughout the day after adding up all physical activity. However, I find that using BMR is a better method when it comes to losing weight due to the fact that most people have slowed metabolisms due to long duration's of inactivity and working low activity type jobs like desk work. It requires weeks of consistent work to reverse a slow metabolism as well as ramping up total physical activity. There are numerous studies on slow/damaged metabolisms that claim it takes time for the body to rebound from long term inactivity and for the metabolism to normalize, which would make the estimates from TDEE not accurate for those affected. TDEE is most effective for those who have stuck to a training regimen long term and are trying to really dial in their results but for general weight loss BMR works just as well if not better.

© 2016 Anthony


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