How Many Calories To Lose Weight | How Many Calories Should I Eat To Lose Weight
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The Art Of Calorie Counting...
To Lose Weight, obviously you need to eat fewer calories than you currently do. Creating a calorie deficit is the absolute foundation of losing weight successfully, and with that said, the ONLY way.
To lose 1 pound per week you need to reduce your calories by 500 per day.
That's because 3,500 calories (500 calories x 7 days) equals 1 pound of body fat. Losing 1 to 2 pounds a week is considered a healthy rate of weight loss.
Weight loss is serious business, and people approach this without considering the effect that it has on their bodies, the only body that they have in this life. Get a free weight loss plans course, and learn how to lose weight fast.
To lose 1 pound per week you need to reduce your calories by 500 per day.
That's because 3,500 calories (500 calories x 7 days) equals 1 pound of body fat. Losing 1 to 2 pounds a week is considered a healthy rate of weight loss.
Weight loss is serious business, and people approach this without considering the effect that it has on their bodies, the only body that they have in this life. Get a free weight loss plans course, and learn how to lose weight fast.
What you need to KNOW...
If you're serious about looking good...
Before you can figure your calorie needs to lose weight, you need to know the following:- YOUR BMR - Basal Metabolic Rate - which is the amount of calories that your body uses each day, just by doing what it normally does, i.e. the energy used for basic physiological processes. YOUR BMR depends on certain factors - your gender, height, weight, and your age. (By using this calorie calculator you can figure most of what you need to know, but please, if you understand the principles and if you know yourself, eating right will become a habit, and not just a calculation).
- Next, depending on your level of activity, you need to know how many calories (based on your BMR) your body needs to maintain your current weight. Obviously, the less active you are - the less you will be able to eat, the more active you are - the more you can eat... Make sense?
- Now, from your daily maintenance calories, if you want to lose weight - you need to subtract calories to the rate of weight you want to lose. If you want to lose 1 pound per week, subtract 500 calories per day; if you want to lose 2 pounds per week, subtract 1000 calories per day. Why? Well, 1 pound of body fat = 3500 calories. So, 7 days x 500 calories deficit = weight loss of 1 pound. Get it?
- Here it gets a bit tricky, but not if you know what you're doing. How could you possibly know? EDUCATE YOURSELF! - The calories that you are to consume each day, needs to be divided into a ratio of for example 55:15:30. That gives you 55% calories coming from carbohydrates, 15% calories coming from fats, and 30% calories coming from proteins. THIS IS VERY OFTEN NEGLECTED IN WEIGHT LOSS EFFORTS - and is a crucial part of your diet plan. It is called macro-nutrient ratios - and result in diets being labeled as low-carb, high-protein, low-fat etc.
- Some diets proclaim set macro-nutrient ratios to be the alpha and the omega, for example the Zone Diet (by which these ratios became famous) has a set ratio of 40:30:30 - the greatest shortcoming of the Zone diet however is its dangerously low calories.
- So, macro-nutrient ratios are different for different people, depending mainly on the factor of body type. You DO need to find what works for you. How? EXPERIMENT. A good baseline to start from is 55:15:30 - meaning 55% carbs, 15% fats and 30% protein.
So, once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It's up to you how many calories you cut from your daily diet. Most people find it easiest and most effective to cut between 250 and 500 calories a day. So if your normal calorie intake is supposed to be 2750, consider lowering that amount to 2500 or 2250 for the best results. Beware of cutting calories too low (below 1,200) as doing so can put your health at risk.
A Quick And Easy Method
For When You're On The Run
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your ideal body weight in pounds with 12 calories (12 x lb)
Maintenance = multiply your ideal body weight in pounds with 15 calories (15 x lb)
1 lb(pound) = 0.45 kg
1 kg = 2.2 lb
This is a simple method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a workable estimate.
Fat loss = multiply your ideal body weight in pounds with 12 calories (12 x lb)
Maintenance = multiply your ideal body weight in pounds with 15 calories (15 x lb)
1 lb(pound) = 0.45 kg
1 kg = 2.2 lb
This is a simple method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a workable estimate.
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Daily Calorie Calculator
Accurately Counting Your Needs
===>> How Many Calories?
For more accurate calculations, several factors need to be taken into consideration - your gender, your current weight, your ideal weight, your age, your level of activity... This is what this Daily Calorie Calculator will do for you...
To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. However, total calorie intake of less than 1200 calories daily is not recommended and weight loss of more than 2 pounds per week is also not recommended.
For a more balanced approach to a 1 pound per week weight loss, diet and exercise
Decrease your calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.
For more accurate calculations, several factors need to be taken into consideration - your gender, your current weight, your ideal weight, your age, your level of activity... This is what this Daily Calorie Calculator will do for you...
To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. However, total calorie intake of less than 1200 calories daily is not recommended and weight loss of more than 2 pounds per week is also not recommended.
For a more balanced approach to a 1 pound per week weight loss, diet and exercise
Decrease your calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.
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- Ultimate-Weight-Loss Ultimate-Weight-Loss Oct 18, 2008 @ 10:39 pm
- Hey there. I gave you 5 stars for an great job. This is an excellent squidoo page. I like how you added a calorie counter to your lens! I recently wrote a article on calories needed to lose weight. This article will go into detail about your BMR (basal metabolic rate)
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- kimlevin kimlevin Apr 24, 2008 @ 12:18 pm
- Hi Jennifer,
The Calorie Shifting Diet is extremely popular, mainly because it is so simple in that the online software does all the thinking for you.
If you want to create your own diet plans, the best recommendations I can make are first, an ebook by Tom Venuto, called Burn The Fat, Feed The Muscle - he dedicates the whole of chapter 14 "The BFFM eating plan: How to design your own effective and result producing meals and menus" on creating meal plans. Great stuff! The second recommendation is a software program called Mealplans 101, created by the nutrition experts Jason Hunter and Chris Mohr. Hope that helps.
Kim
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- Jennifer Jennifer Apr 15, 2008 @ 10:16 pm
- Hi, I have recently followed a free diet plan from this website called Calorie Shifting Diet Plan and the diet is actually quite effective.
I would like to know whether you know how can I create my own diet instead of purchasing. If you have no idea, which site would you recommend me to sign up for? There are many sites that are providing Fat Loss 4 Idiots diet. Thank you.
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- Mar 6, 2008 @ 7:56 pm
- Hey there. Great lens you have on weight loss. Really informative. Definitely a 5 star lens for me! I've created a lens to share my personal weight loss experience - feel free to visit when you're free... Check out how you can instantly lose at least 45lbs in 14 days using a secret, never-revealed before method here.
by kimlevin
Weight loss is serious business, and people approach this without considering the effect that it has on their bodies, the only body that they have in... (more)
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