Posted by Manuel
When looking for the answer to how many calories to lose weight per day, the very first step here is to understand what a calorie is:
Definition: – A calorie is a unit of measurement used to gauge the amount of energy in the food and beverages we take consume every single day.
Food eaten is converted inside our bodies into energy which runs us. Although some calories are referred to “empty calories”, such as the ones in sodas, they are still counted when calculating how many calories to lose weight should be burnt. Too much or too little can be detrimental to your health either by contributing to obesity or to malnutrition respectively.
How do we gauge how many calories to lose weight daily are needed?
First, health authorities recommend that daily intake for the average person should be at approximately between 1,500 and 2000 calories to maintain a healthy balance. Men have an allowance of exceeding this number while women should try to maintain an intake number that is lower simply because the metabolism of males and females differs with men’s working faster than women’s. At the same time, there is a notable difference in the general amount of activity each gender is involved in daily with men being more active. Other factors apart from gender are age, weight, current health status and height.
Even with this general guide, when counting your intake to determine how many calories to lose weight are needed specifically for you, consider your own individual case by evaluating both your metabolism and your activity level. This will assist you to work up a routine which will be based upon a good diet and exercise to maintain the proper amount of calories and subsequently, a healthy body weight. Here’s how:
How do we calculate how many calories to lose weight per day?
Well, using a simple mathematical formula known as the Harris-Benedict principle which assesses your minimum metabolic rate otherwise known as your basal metabolic rate or BMR in short. When you apply this formula, you will come up with a figure which you then need to ensure either your daily intake or the amount of calories you burn is a lower figure than.
So how do you calculate your BMR? Again, the key to getting there is to understand what is specifically meant by this term. Basal metabolic rate (BMR) is simply the amount of energy which is needed for your body to function. Each day, your body uses up about 60% of the calories you consume to perform such basic functions as breathing. When you calculate how many calories to lose weight each day using your BMR, remember that gender, weight, height and even age affect each individual differently. Keep this in mind as we show you how to do the BMR calculation below as it will come in handy:
For men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
For women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
After you work out your BMR, the next step is finding a way to work in the right amount of activity into your daily routine.
How many calories to lose weight are needed to maintain the right level?
Again, this calculation totally depends upon each individual’s personal daily activity as such:
For the sedentary types: BMR X 20%
For those who carry out light activity: BMR X 30%
For he moderately active types: BMR x 40%
For those who are very active: BMR X 50%
And for the extra active types: BMR X 60%
When done, you will add the figure you get above to your BMR and then use the resulting numbers as benchmarks to gauge how many calories to lose weight daily you need to consume. Again, keep in mind that your daily intake needs to be lower than this number. As you keep on following your diet and exercise program, you should also keep on re-calculating your BMR because your weight and amount of daily activity may change over time.
You may be asking yourself how many calories are present in each type of food and beverage. You can easily access charts online which have listed out basically all the foods and beverages you could take in along with their respective calories. However, for purposes of being able to tell how many calories to lose weight are needed for each gender and weight grouping, here is a simple chart you can refer back to. These are the figures you should be burning on a daily basis:
Weight Female Male
50 kg 1680 Cal per day 1830 Cal per day
60 kg 1800 Cal per day 2000 Cal per day
70 kg 1920 Cal per day 2170 Cal per day
80 kg 2040 Cal per day 2350 Cal per day
90 kg 2155 Cal per day 2520 Cal per day
100 kg 2270 Cal per day 2690 Cal per day
According to many health and exercise experts, each pound you gain is brought on by about 3,500 extra calories. Then obviously, you need to lose the same amount of calories to be able to shed one pound. You can do this by reducing your alcohol intake or eliminating fast foods and drinks like sodas from your diet. A little bit of exercise along with this routine should be enough to keep your calories in check.
Rather than work with a very large figure such as the one above, simply burn about 500 calories per day on a regular basis and you will find that you loose an average of a pound each week. This is a more healthy and sustainable rate over working with a very large figure which could impact negatively on your health. This way, you will be able to calculate the right amount of calories and know how many calories to lose weight per day are needed.