Wanna lose weight the Primal way with Rachel? Let's make this easy. (Mom, I know you're reading this!!)
(A) Do this BMR calculator
http://www.bmi-calculator.net/bmr-calculator/
(obtain the number of calories you burn if you stay in bed all day. Mine is 1506.1. Erik's is 2273.6.)
(B) Run the Harris Benedict Equation
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
On the Primal Blueprint lifestyle, you should be "moderately active." In order to lose weight, of course you need to be honest or even say you are less active than you are. Shoot for at least 2 hours per week of low-level cardio plus one or two intense workouts (strength or sprinting) of 10-30 minutes each.
This is your BRM from Step 1 multiplied by 0.55.
This equals your Activity Factor number.
1506.1 x 0.55 = 828.355 Rachel
2273.6 x 0.55 = 1250.48 Erik
(C). Add the BMR to the Activity Factor for your total number of calorie expenditure per day.
1506.1 + 828.355 = 2334.455 Rachel
2273.6 + 1250.48 = 3524.08 Erik
(D) Create a deficit. In order to lose 8 pounds per month, you need to shave off 932 calories per day.
2334.455 - 932 = 1403 calories per day for Rachel's weight loss
3524.08 - 932 = 2592 calories per day for Erik's weight loss
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