Safe Weight Loss and Maintenance Practices in Sport and Exercise

What Is a ReasonableRate of Weight Loss?To lose 1 lb of body fat, need3,500 calorie deficit:1# of fat = 3,500 caloriesOnce the metabolic estimation is calculated for theindividual, increases or decreases in calories to the levelneeded for weight gain or weight loss can be adjusted.• Weight loss of 1 lb/week, need to decrease daily calories by 500calories• 3,500 calories/7 day in a week =500 calories/d• Deduct 500 calories/d from total calories2,500 kcal • To safely lose 1# of fat/week-500 kcal2,000 kcal per day– 2,500 calories/day – 500 calories/day =new energy intake of 2,000 calories/day