You can figure out the leverage ratio of your bike then multiply your weight by the leverage on the shock and that would be a good starting point... my bike has a leverage ratio of 7" travel via 2.25 shock or 3.11:1. I weight ~160 so 160*3.11=497 I use a 550 lb spring, although I have a 450 that feels pretty good too but it's a little too soft for big hits.
Shock travel is the stroke of the shock. Through leverage that shock can achieve much higher wheel travel #'s. So no, it is not the same. The advertised number for travel your bike gets, is the vertical wheel travel, not the shock stroke.
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