There’s no scientific way to measure this. If you want to lose weight, you’d do better going without exercise, getting plenty of exercise, and then adding calories. If you want to get strong and build muscle, you’d do better by lifting weights, going to the gym, and then trying to boost your caloric intake.
Here is a great example of how you could do this, to show what you could do with an easy daily calorie deficit. If you want to lose weight, this is the plan for you. You don’t need to worry about food intake or workouts.
How much food do you eat per day? Here’s some math to figure out the answer. To start, you should have about a dozen calories of food in a few days. If you burn 20 watts per pound of bodyweight per day, that’s about 100 calories. So, you’ll have about 16 grams of solid food per day as well as 16 grams of liquid food and the equivalent of two 2-ounce containers of soup or broth. Then subtract out the food energy you can consume and add the food you can’t. So you’ll have about 1,000 calories per day.
How many calories do you eat in a day without exercise? Here’s a fun test to figure this out for you. Suppose you want to lose 1 pound per week. If the only thing you want to do that doesn’t involve exercise is to walk or jog, then you’ll have about 250 calories a day. That’s about 3,000 calories per week.
How much food do you eat per day? One rule of thumb is that to lose one pound per week, you’ll have to weigh 130 pounds for about two weeks.
Here, we’re going to try some numbers in the gym, in running, in swimming, just to see if we can get this low.
How Much Exercise Do You Get per Day? So how much walking or running do I need to do to lose one pound per week? To get the answer we first have to determine our current weight, then add in about 10 pounds of gain. Then we add in about 50 pounds of gain, to get 150 pounds of weight. We’ll use a formula for dividing that 150 pound body part up into 6,000 pieces. So then the number of pieces I need to lose by is 4,000. We have 6,000 things I’ll have to lose with exercise.
So that’s the total I’m looking for—2
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