Get Out Most of Your Fitness Watch More Effectively
Fitness watches such "Apple watch" or "FitBit" have been used for tracking exercise and losing weight. They do simplify things and they are a great motivation aids.
For best results, knowing how to use calculate and call the most accurate estimation is the best way to reach your goals.
The basic Idea:
the general Idea for losing weight is creating a Calorie deficit which is based on calculating how many calories you are consuming based on your current activity level, then make changes to your diet to consume fewer calories and exercise more to lose weight.
Applying the concept of " the Calorie deficit" using "Apple Watch":
following these steps would help you create calorie deficit that fit you most.
Initial set up:
Enter your personal information in Health App on your iPhone (this info lets the device make more accurate calculations)
Find somewhere to track your calorie intake and burn each day. I use SuperTracker provided by USDA or you can use any similar app.
Next, you need to calculate your Daily Resting Calorie Requirements (DRCR), and it is a combination of:
Basel Metabolic Rate (BMR), the number of calories you need to consume daily if you did absolutely nothing.
To calculate the (BMR) use this formula:
Male: BMR = 10×weight (lb.)+ 6.25×height (in) - 5× age + 5
Female: BMR = 10×weight (lb.) + 6.25×height (in) - 5× age – 161
or use an online BMR calculator
For example, I am 25 Yrs old and 5'2'' tall, and weigh 110 lb. so that gives me a BMR of about 1,307.4
then multiplying the (BMR) by the activity factor as follow:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
For example, I calculated my (BMR)= 1,307.4, and I am sedentary person so the total calories= 1,307.4 x 1.2= Daily Resting Calorie Requirements (DRCR)= 1,568.88
(DRCR) is and important figure, it will be used to measure against what we actually consume.
Each night, take a look at your intake. Subtract your daily resting calorie requirements (DRCR) from your intake. if the result is negative then the Calorie deficit has been achieved.
How can the watch helps?
the watch is designed to it tracks not only the active (exercising) calories, but the resting calories as well.
For example in the "Apple watch":
the "Move" figure in the Activity app represents the Active calories
the "Daily Resting Calorie Requirements (DRCR)" is the total calories- Active calories
so to check if you are losing weight or not use this formula:
Current Status= the daily intake- (DRCR+ Active)
Following to the previous example:
the current status= 1,828- (1,307.4+165)= 355.6 (the value is positive, which means that these the calories that should be burned in order to lose weight)
However, in this case there is no need to burn the remaining calories, but let assume the remaining calories are 3,500 calories and the (DRCR)= 1,733. It is better to lose them on the 15%- 20% of the (DRCR) which is 259.95 calories and this number can be set to use as the goal for the "Move" figure.
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