Almost everything you eat or drink has calories, which are a measurement of energy released in your body when you metabolize food.
You need to consume a certain number of calories to be able to lose weight or maintain the current weight. For weight loss to be achieved you should burn more calories than you consume.
Like many others, I know you are wondering: how many calories do I need to lose weight?
The amount of calories you need is determined by these factors: physical activity, gender, age, height and weight.
Determine your Basal Metabolic Rate
This is the daily energy the body needs for every organ to perform its functions properly. It will tell you how many calories you need in order to maintain your current weight.
You will need to cut down or burn the excess calories that the body doesn’t need to perform its functions.
Your basal metabolic rate is determined by your age, sex, weight and height.
How to calculate your Basal Metabolic Rate
Women: 655 + (4.3x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
This equation is only applicable to adults. It’s very accurate unless a person is very muscular.
Determine your Level of activity
After you have calculated the number of calories the body needs to function, you need to know your level of activity.
For sedentary people, meaning those who don’t engage in any exercise through the day, multiply the Basal Metabolic Rate by 20%.
If you engage in simple exercises, or you are slightly active, multiply your Basal Metabolic Rate by 30%. For people who are active for most days, multiply your Basal Metabolic Rate by 40 percent and if you are very active, multiply your Basal Metabolic Rate by 50%.
Add what you get to your Basal Metabolic Rate, the result is the number of calories you need to consume to maintain your current weight.
How many calories do I need to lose weight?
To shed those extra pounds, consume fewer calories than what you need to maintain your current weight. For healthy weight loss set a goal of losing one to two pounds a week.
A pound is equivalent to 3500 calories. You can break it down to losing 500 to 1000 calories per day.
Never consume less than 1200 calories a day without consulting a doctor.
It is advisable to keep a journal; this will help you track the amount calories you consume and burn per day.
For total success to be achieved in losing weight, there are things you MUST learn, understand then implement. This free guide details all the information needed for a successful weight loss.