Weight Loss Managment – Part III

Personalizing your weight loss plan

In this 3rd and final chapter of our “Weight Mangement Series” we are going to take a dive into the arithmetic behind our weight loss strategy. The goal here is to give you a clear understanding as to how to “apply” this new understanding to create your “personalized weight loss plan” (PWLP). 

Before we start, I’d like you to know, I am not against other means to lose weight, like medications or supplementation. However, I am in favor of “caloric restriction” because this path has the added benefit of “lifespan”. See, the higher the rate of cellular metabolism and energy production in mitochondria, the greater the generation of free radicals, which can lead to oxidative damage and contribute to cellular aging and dysfunction. Plus, I think, knowing the math behind your PWLP gives you a level of awareness, of understanding, that helps you identifies other opportunities and to make better decisions, even if you decide to avoid the “caloric restriction” path and prefer to help yourself with other remedies.

….. ok, so having said that, let’s begin …..


In order to create our PWLP, we will need a “calorie tracker” … there are several apps that you can download to your phone to help you track the calories you consume everyday – Lifesum, Myfitnesspal, noom etc. -.  Most of these apps, have many more features than we need. So look for an app that will allow you to calculate the number of daily calories consumed from fats, carbs, proteins and alcohol.

In my examples below, I’ll be using “” …. this app is powerful and “user friendly”. I’ve been using “cronometer” for several years now, and have witnessed how the app has improved over time with small changes that enhance the user’s experience…

Take a look at how cronometer keeps track of your calories: The numbers shown represent the total calories eaten after breakfast and before lunch. As the day progresses, more calories will be added until your lastt meal for the day. The app will also keep track of the calories consumed by the exercise and activity performed. 

So, as you log the meals eat and beverages you drink, the app will keep track of your “caloric intake” … of course the more data you input the higher the accuracy of the output you obtain, however if you don’t feel like doing this for a long time…. make a decision to keep track everything you eat and drink for a full week – make sure the menu during this week is “representative” of your customary diet – …..  we will use those numbers to help you design your PWLP (Personalized weight loss plan)  …. soooo,  go ahead and download the app you want to use and start logging your meals and drinks …. Make a pause, and come back in a week once you have your data ready ….. 


Hi there, congrats … I am happy to see you survived your first week of “data logging” … it’s good to have you back ….. 

To explain how to build your PWLP, let’s ask Kim, a fictional character, to share his situation with us:

Name: Kimberly Waanabeslim

DOB:   03/01/1993

Weight: 200 lbs

Height: 5′ 7″ (67 inches)

Gender: Female

Okay, so the first thing we are going to do is to come up with Kim’s BMI and BMR calculations:

We will start converting the weight and height to the “metric system” :

  • Weight: 200 lbs x .4536 Kg / 1 lb = 90.72 Kilograms
  • Height: 5 ft x 12 in/ft = 60in + 7 in = 67 in x .0254 meters / 1 in = 1.702 meters

Now, we calculate the BMI:

  • BMI = 90.72 kgs / (1.70 mts)^2 = 90.72 / (1.7 x 1.7) = 90.72 / 2.9 = 31.13 % (OBESE)

Next, we are going to calculate Kim’s BMR:

  • BMR = (10 x 90.72) + (6.25 x 1.7 X 100) – (5 x 30) – 161 = 900.72 + 1063.75 + 150 – 161 = 1,819.47 cal/day

The next thing we are going to do before we start projecting the numbers is to calculate the average calories / gram of food you are taking. To do this, we are going to calculate the weighted average of calories/gram found in Kim’s diet….. don’t panic, it is quite simple:

We are going to calculate the % of calories coming from every source and multiply it by the amount of calories each source packs:

                                 Wkly Cal      %          Weighted Avg

Fats (9 cal/g) –           4,103          34        (.34 x 9) = 3.06 

Carbs (4 cal/g) –        4,312          36        (.36 x 4) = 1.44 

Proteins (4 cal/g) –    2,153          18         (.18 x 4) = 0.72

Alcohol ( 7 cal/g) –    1,365           12        (.12 x 7) = 0.84


                                                                                    6 cal/gr

Now we will convert this number to calories per lb:

(6 cal / gram) x (28 grams / 1 oz) x ( 16 oz/ 1 lb) = 2,688 cal / lb       

Kim’s first goal in her journey to become fit, is to bring her BMI under 27%. 

So now we only need to populate my spreadsheet to create a working table for Kim to progressively move towards her goal of bringing her BMI under 27%. 

We have Kim’s number of calories “consumed” and burned (including her BMR), as well as her “starting BMI” …

…… before we proceed I have good news for you …. this spreadsheet is available for “FREE” to all of you who opt in to our weekly newsletter. Once you have your copy, download it to your drive (cloud drive is better so you can have access on the go) and then replace the information in “Blue” with your own data. The spreadsheet will crunch the numbers for you and guide you as your bring your own BMI down to your desire level  …. 

Alright, let me show you my table so you understand how all this data fit together:

….. with my spreadsheet, you only need to fill out the cells in blue …. the spreadsheet will do the rest for you …. so let’s take a look at how this chart can help Kimberly accomplish her weight loss goal…

The first seven rows will capture all her demographic data and calculate her BMI and her BMR. Her BMI of 31.3% is telling Kim “she is overweight”. Her BMR is telling her the calories, her body burns at rest. 

Rows 10-18,  track the calories she consumes every month … it doesn’t matter if you doesn’t keep track of her calories every day as long as she updates row 11 with the days that are being included in the count… the days she does keep track of her calories, she knows she has a place to log those calories and also understands more data will only contribute to improve the accuracy of the results, so there is an incentive to at least complete cycles (weeks, months) at a time. In Kim’s case, she has kept her food intake for the month of May (M5), June (M6), July (M7) … in August she has logged only 10 days (cell L11) … in green you can see her consumed calories weighted avg (cell S18) ….. Rows 22 & 23 tell kim how her activity levels contributed to the caloric consumption thus accelerating her weight loss. Next, you can see a comparison between her total number of calories burned vs consumed (row 26) ….. in M5, Kim had on average a daily deficit of 923 calories. this amounted to a loss of weight of .34 lbs / day on average. Row 28 shows the weight changes every month and row 29 shows the BMI changes…. Manipulating the calorie intake ( rows 13 – 16 ) allows Kim to project how soon she can reach her BMI goal (=< 27%). According to this scenario, and as long as she maintains the same diet and activity levels, KIM will reach her target by Month 8 …. 

This example highlights the power of the numbers when it comes to creating a personalized weight loss plan …. another thing to help you in your journey is to redefine our understanding of “Success” … for Kim, success began on M5… when she found out she had on average, a daily deficit of 923 calories …. she didn’t have to wait to M8 to find that out … ‘cuz success is about “succesive approximations to the goal” …. so as long as you are moving in the right direction, no matter how slow at first, eventually … you will get to your final destination…. and that is success ….. 

 I hope this post has at least intrigued you to learn more about the use of tools like “BMI & BMR” to help you lose weight…. I will be happy to hear your story. Please opt in and share the good news …. I will see you next time …..