How many calories a day to lose weight: A step-by-Step Guide

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Learn How Many Calories A Day To Lose Weight

Determining how many calories a day to lose weight is a very easy task anyone can do on their own.

Taking a "one-size-fits-all" approach doesn't take into account a person's weight, height, age and activity levels which can all impact how many calories a day to lose weight.

And taking this approach can also cost you muscle,and depleting your body of essential nutrients.

A much better approach is to calculate your own specific calorie requirements, and use that to determine how many calories a day to lose weight.

When you think about how many calories a day to lose weight, you want to also consider how many calories you should eat just to stay alive and healthy. Typically, that should be no less than 1,000 calories a day.

Figuring out how many calories a day to lose weight isn't terribly hard. By the time you are done here, you'll have a pretty good idea of exactly how many calories you should be eating each day to obtain your weight loss and fat loss goals.

The first step is to determine how many calories you need to eat each day just to maintain your current weight. Once you've done that, you can then subtract calories to learn how many calories a day to lose weight.

As you can see there are a lot of factors involved in determining how many calories a day to lose weight.

Strip That Fat weight loss program has virtually taken all the guess work out of the equation for you; making it a lot simpler with better results!

To learn more about how many calories a day to to lose weight read the information below.

What Is Basal Metabolic Rate (BMR) and Why Is It Important In Figuring Out How Many Calories A Day To Lose Weight? 

How it relates to how many calories a day to lose weight

Your Basal Metabolic Rate (BMR) represents the minimum amount of calories - or energy from food - that your body requires each day to fuel your basic bodily functions. It does not include extra calories you need to perform daily activities.

Your BMR does not take into account the amount of activity you perform on top of breathing, thinking, pumping blood and digesting food. It's really just represents the amount of food you need to eat just to stay alive, at rest.

How Many Calories a Day to Lose Weight? Calculating Total Daily Energy Expenditure (TDEE) 

Calculating Total Daily Energy Expenditure (TDEE)

Your Total Daily Energy Expenditure (TDEE) basically takes your BMR and then "adjusts" it based on your daily activity levels.
Once you know your BMR, you then need to take into account how much activity you perform each day, and add those calories into the BMR to get your TDEE. This will then give you an idea of how many calories you need to eat each day just to maintain your current weight. Once you know that, you can then adjust your calories down (or activity up) to lose weight.

Now Figuring out How Many Calories A Day To Lose Weight. 

Calculating your BMR and TDEE using the Harris-Benedict formula

Harris-Benedict Method for Calculating Basal Metabolic Rate (BMR)

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR (un-adjusted for activity)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR (un-adjusted for activity)

Step Three: Once you've done the above math, you'll have your BMR, not adjusted for activity. Now you need to adjust it for your activity level in order to get your TDEE. To do this, choose which of the following five activity categories best describes you and multiply your BMR by the appropriate factor below:

Activity Factor for Calculating Total Daily Energy Expenditure (TDEE)

If you are sedentary: BMR x 1.2
If you are lightly active: BMR x 1.375
If you are moderately active (You exercise most days a week.): BMR x 1.55
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 1.725
If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Adjusting Your Daily Caloric intake and Knowing How Many Calories A Day To Lose Weight 

Applying your BMR and TDEE

Now that you know your BMR and TDEE, it's time to figure out how many calories a day to lose weight.

To do this, you'll need:

A weekly fat loss goal (lbs per week)
Your TDEE number
A pound of fat contains about 3500 calories. So if you want to lose 1 lb of fat per week, you need to create an average calorie deficit of 3500 calories per week below your TDEE.

So let's say your TDEE is 2800 calories a day. You would want to come in at the end of the day at about 2300 calories. You can do this one of three ways:

Reduce your average food intake across the week by 3500 calories (about 500 calories a day)
Burn an extra 3500 calories a week via exercise (or 500 calories a day)
Do a combination of the two: Reducing your dietary calories by 1750 a week and burning an extra 1750 calories with exercise for a total deficit of 3500 a week (Reducing daily dietary calories by 250 and burning 250 additional calories a day.)

Calories a Day To Lose Weight 

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