How Many Calories To Lose Weight? – How To Lose Weight? Here Is Your Weight Loss Calculator Guide!
Your calorie intake is probably the most important piece of information you need to determine when undergoing a weight loss program on how many calories to lose weight as well as how to lose weight fast. Unfortunately, the number most people come up with is wrong from the start. To keep you from making a huge mistake before you even get going, you’ll need to understand how to calculate your calorie intake the right way.
From my experience a lot of people hesitate to even try and lose weight because they don’t know from where to start and how many calories to lose weight. They know that they should go on a diet and exercise regime but the lack of measurable goals creates uncertainty and this leads to failure before to even begin! To bypass this problem and have clear goals on what you want to achieve, you can start your weight loss process by doing some simple calorie calculations.
By calculating how many calories you should be eating per day and how many calories you should be burning per day, you can have a better picture about your daily calorie needs and a rough estimate as to when you will be able to reach your ideal weight or if you want extreme weight loss.
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How to Calculate Your Calorie Intake
There are a few different ways you can estimate your intake, and each one has its pros and cons. The more accurate you want the number to be, the more time and effort you will likely have to put into determining your calorie intake.
I’m going to share with you 3 different methods you can use to calculate your calorie intake. I’d suggest you give all 3 of them a try just so you can further understand the concept and how your body reacts to proper nutrition.
How To Lose Weight? – When do you lose weight?
There are many factors that affect how to lose weight and how much weight you can lose (and when) but in its simplest form of best way to lose weight that will occur when the calories you burn are more than the calories you consume. Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories. So if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.
How many calories are in a pound?
Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx. This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound.
What is my daily calorie requirement?
Many studies have found that in general women need 1500-2000 kcal to maintain their current weight and for men the range goes to 2000-2500 Kcal. How many calories to lose weight? This number is also known as the Basic Metabolic Rate (BMR). In essence this figure gives you the number of calories your body needs on a daily basis in order to function properly.
A very easy way to derive your intake is to take your body-weight in pounds and multiply it by 10-12. This number works more times than not, but can overestimate intakes for people that are very overweight. If you are very overweight, you will be better suited to use the lower number.
Go ahead and do it now. Take your body weight and add a zero to the end of it. Congratulations, you just multiplied your body weight times 10 and found the lower calorie limits of what you should start eating to lose weight. Very rarely do you ever need to go below this number when starting a weight loss program.
The second and most accurate way to determine your intake is through experimentation. This takes time and patience. Your goal is to slowly raise your calories on a week by week basis until you reach your maintenance calories. From there, you cut your calories by 15% to get the weight loss process going.
For the people who are patient, this method is highly recommended. Not only will you find your own individual maintenance calorie intake, but you will have fully restored your metabolism to its full potential through the process of reverse dieting.
Here is how you do it. Take your body weight and multiply it times 12. Eat at that level for 2 weeks while you monitor your weight. If your weight does not increase, add another 50-100 calories to your diet. Eat at this level for another week and monitor your weight. You want to keep increasing your calories until you finally gain weight on a week over week basis for 2 consecutive weeks.
This method on how many calories to lose weight offers piece of mind that you have finally found your own true personalized calorie intake. It takes the guess work out of weight loss. Be patient, and most importantly, don’t be fearful of weight gain.
Be mindful of the fact that not all weight gain is fat. You will also increase muscle glycogen stores and intracellular water retention, which is good weight.
This is probably the most often used method. You input your stats and your activity levels into a calculator, and through the use of highly-researched formulas and population averages, the calculator comes up with a fairly accurate intake for you.
The good news is I’ve created a calorie calculator you can use. It uses the Harris Benedict formula for its calculations. I went ahead and took it a couple of steps further for your benefit. You may also select your degree of calorie restriction and also your macronutrient ratios. The calculator will then break down your daily fat, carbohydrate, and protein grams.
It’s very easy to use. You should see what number it comes up with and then compare that number to the other 2 methods outlined above to see how close they are. If you do at least 2 of the 3 methods you should have an effective starting calorie intake for weight loss.
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How many calories to eat if you want to lose weight?
Before getting into a real example of how to calculate the calories you should be eating per day for weight loss let me say that this is only an estimate and it is not guaranteed that by following this number you will lose or gain weight. There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point.
Let’s assume that you need to lose 5lb in 2 months, this is how you calculate the amounts of calories to eat per day:
► Step 1: Calculate your BMR and daily calorie needs
After using our BMR and daily calorie calculator you found that: BMR is 1800 calories and daily calorie needs are 2000 kcal.
► Step 2: Calculate the calories you want to lose
You want to lose 5lb which is aprx 17500 calories (1lb of fat is 3500 calories)
► Step 3: Calculate how many calories you need to save per day
Your goal is not lose 5lb in 2 months. Doing some basic calculations you can find out that 17500 calories in 2 months is about 8750 calories per month or 2187 per week or 313 kcal per day. So in theory, if you manage to save 313 calories per day you will lose 5lb in 2 months
► Step 3: Subtract the number of calories you need to save per day (Step 3 above) from your daily calorie needs (step 1 above)
Daily Calorie needs – Calorie savings per day = 2000 – 313 = 1687 kcal per day. This is the number of calories you need to eat per day if you want to lose 5lb in 2 months!
How many calories to burn per day if you want to lose weight?
Since you know the number of calories you should be eating per day, you can use a calorie counter to calculate the amount of calories you actually eat (or drink) on a daily basis and find out the amount of calories you need to burn via exercise if you want to to learn how to lose weight fast.
► Hint: You can use our Free Calorie Counter to keep count of your meals and activities.
For example if you are consuming 1800 calories per day and in order to lose weight you need to consume only 1687 calories per day (as calculated above) then this means that you should burn 113 kcal per day by doing exercise.
Start High and Come Down as Necessary
Finally, it’s worth noting that with any method you use for calculating your calorie intake you should always be conservative with your calorie deficit. Cutting your calories further than necessary is not going to give you faster results.
Instead, it will likely accomplish the opposite of what you’re trying to do. Keep your deficit small and aim to lose no more than .5-1% of your body mass each week. Doing so will ensure that you keep your metabolism high throughout your program and will leave you plenty of room to cut calories further when your weight loss stalls; We hope this article on how many calories to lose weight will help you to finally manage that excess weight.