Despite Exercising and Small Changes to Diet I Am Not Losing Any Weight.

I'm not sure why this question has been downvoted. We're all at different levels of understanding as pertains to this stuff and this is a valid question when it's not explicitly clear.

RMR by Total Body Weight

The RMR equation is different for men and women. The reason for this is that women typically have higher body fats and less fat-free mass than we boys do. Here are guidelines for common ranges for both men and women. I've not included RMR for Body Surface Area or when you know your body fat percentage.

(I include men in case anyone else wants to learn how to do this.)

RMR Range for Men Body weight x 9 (low) Body weight x 17 (high)

This equation simply means that a man weighing 250 pounds could have a RMR as low as 2250 calories per day (250 x 9) and as high as 4250 calories per day (250 x 17). A good starting place for men is body weight x 13. Your RMR is not the total number of calories you will consume in a day for weight loss.

Example (185 Pound man): 185 x 13 = 2,405 (RMR)

Determine Your RMR (Men) Body weight (nude, after sleeping for 6 to 8 hours) ____________ x 13 = _____________ RMR

RMR Range for Women Body weight x 8 (low) Body weight x 16 (high)

This means that a woman weighing 200 pounds could have a RMR as low as 1600 calories per day (200 x 8) and as high as 3200 calories per day (200 x 16). A good starting point for women is to use body weight x 12. Your RMR is not the total number of calories you will consume in a day for weight loss.

Example (155 Pound Woman): 155 x 12 = 1,860 (RMR)

Determine Your RMR (Women) Body weight (nude, after sleeping for 6 to 8 hours) ____________ x 12 = _____________ RMR

You must now calculate how many minutes of vigorous exercise you will be performing each week and add it to your RMR.

Men burn about 10 calories per minute during vigorous exercise. Women burn about 8 calories per minute during vigorous exercise.

To lose weight healthily, a weight loss goal of 0.5 to 1.5 percent (or 2 total pounds, whichever is less) of your present body weight per week is the aim.

So, basically, your intake should be: RMR Calories plus Exercise Calories minus 0.5 to 1.5 percent of your current weight (or 2 lbs, whichever is less) equals the number of calories you should be eating.

This is the simplified version of it.

/r/Fitness Thread