Following a healthy diet and cutting calories is the safest and most practical way to lose weight. Figuring out how many calories your body needs and how many you should cut out to help you lose weight can be confusing and difficult to calculate. There are a variety of equations, estimations and graphs that can help you calculate a calorie level that will help you lose weight.
Outside of using an online calculator or chart, there are equations that you can use to find a specific calorie target for your body. Registered Dietitian This version of How to Calculate How Many Calories You Need to Eat to Lose Weight was reviewed by Courtney Fose, R. Create an account Community Dashboard Random Article About Us Categories Recent Changes Write an Article Request a New Article Answer a Request More Ideas Expert Reviewed wiki How to Calculate How Many Calories You Need to Eat to Lose Weight.
There are a variety of methods available to help people lose weight. Calculate your basal metabolic rate BMR. Your BMR will tell you how many calories your body needs to function properly if you spent the entire day doing absolutely nothing. This is also known as your metabolic rate or metabolism. Your body burns calories just to fulfill life-sustaining processes like breathing, digesting food, repairing and eat the lose weight tissue and circulating blood.
You will use the results from the BMR equation to find out how many calories you need to either lose weight or maintain your weight. Use the following equation known as the Harris Benedict Equation that is commonly used by health professionals to determine calorie needs. Use the following equation for women: Account for your activity level.
In addition to essential bodily functions, you must also account for the calories you burn through daily activity. Then, since she is moderately active, exercising three to five days per week, she would multiply 1, That is the number of calories that her body burns on an average day. Calculate your total calorie needs for weight lose thigh fat with massage. In order to lose 1 pound of fat each eat the lose weight, you must have a deficit of 3, calories over the course of a week.
Cutting out about calories each day will result in a 3, calorie deficit over the course of the entire week. Only aim to lose 1 or 2 pounds per week. If you were to lose weight through diet alone, you'd need a calorie deficit every day to lose one pound in a week. If you were really pushing it and wanted to lose 2 pounds in a week, you'd need a 1,calorie deficit every day.
Aim to cut calories out by decreasing how much you eat in addition to burning off calories through physical activity. This combination generally produces the most effective weight loss. Keep track of how many calories you currently eat each day. When you first start your attempt to lose weight, it may be helpful to keep track of how many calories you're currently eating Keep a food journal or use an online calculator to help you get an estimate of how much you currently consume.
Compare this amount to your calculated and activity-adjusted BMR. If the numbers aren't even remotely close, what to eat first thing in the morning to lose weight may be easier to start your diet by consuming your calculated amount of calories daily. Consuming a significant amount of calories less than you're typical day might be difficult. Decrease slowly by first adjusting your diet to line up with your activity-adjusted BMR level. Don't eat less than your calculated BMR.
It's a bad idea to consistently make your daily caloric intake lower than your BMR. When your body doesn't take in enough calories each day to sustain basic functions, it starts burning muscle for energy.
Food is Fuel! What to Eat for Breakfast -- The Doctors
Keep track of how many calories you currently eat each day. When you first start your attempt to lose weight, it may be helpful to keep track of how many calories you. How Many Calories Should I Eat Per Day To Lose Weight & Lose Fat?. Lose Weight: Eat Breakfast. Studies show making breakfast a daily habit can help you lose weight - and keep it off.