How many calories to lose weight?

For anyone who is trying to lose weight, you would definitely like to find out how many calories you need to lose weight. It is different for all of us as each of us have our individual weight and also lead a different lifestyle. Our current weight is one of the most important factors that decide how much calories we need each day. Depending on how active we are, the amount of calories that our body consumes will also varies. Some people will choose an arbitrary figure such as 1200 calories and control their diet to that amount. This can be hazardous for their health as their body may need a much higher figure to maintain a healthy body. Understanding your daily need not only will help you lose weight faster, it will also help you lose weight healthily.

Extreme Weight Loss

You should not attempt to lose weight by reducing your calories drastically. You may see an initial loss of weight when you severely reduce your intake of food but your body will respond by reducing your metabolic rate so that it does not require the usual amount of calories to survive. It will go into a survival mode. This is similar to situations when victims who are trapped in buildings collapsed due to earthquakes being alive even after a week without food. The body would simply shutdown non essential functions to cope with the reduced intake of food. However you will also suffer from a lack of energy and will feel lethargic. You will not be able to continue to exercise nor even carry out your daily activities effectively. Consuming the correct amount of food or calories and balancing it with proper exercise is the best way of reducing weight.

BMR - Basal Metabolic Rate

To find out what is the correct amount of calories you should be getting in order to lose weight, you should calculate your BMR (Basal Metabolic Rate). This is the minimum amount of calories you will need per day if you are at rest. There are many complicated BMR calculator online you can use to calculate your basic level of calories but to keep things simple so that you can remember it easily, you can use the basic formula as below:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Lose Calories According to your Lifestyle

You should also consider your current lifestyle to determine the amount of calories needed daily. If your lifestyle is sedentary, you should use the number 13 to multiple your BMR and you will have the number of calories required for your body per day. If you exercise a couple of times per week, you should use 16 to multiple with your BMR. For active guys or gals, use 19 as the multiplication factor. This magic number will be the amount of calories that you need for your daily lifestyle.

Finally to lose your weight by 1 pound per week, you should aim to lose 500 calories per day. That will allow you to lose 3500 calories per week, which should see you dropping a pound. Couple this caloric reduction program with exercise, you should see a healthy drop in weight. Just remember that you should not try to drastically reduce your calories intake for the sake of losing weight. The opposite may just happened when your body starts to crave food to replace the lost calories.

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cblack 5 years ago from a beach somewhere

Good advice. Thanks.

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