how many calories to lose weight

How Many Calories to Lose Weight

Weight loss is a tough task for many as it takes lots of efforts at personal level which differs from person to person. If people keep one thing in mind that it is directly related to kind of foods that are consumed, then it is not at all difficult to have correct management of weight. For example, on a common scale, loss of approximately 3,500 calories helps to shed around one pound weight. However, it is equally important to lose weight in a slow and steady manner otherwise, it is likely to result into rebound weight gain.

A fast paced work-life and consistently changing lifestyle forces people to give a serious consideration towards management of weight related issues. Skinny people don't have much problems as compared to people who suffer from the problem of excess body weight. Gaining weight is easier than losing weight, isn't it? Many of us hardly have any problem with gaining weight, but there are severe problems about weight loss. Weight management related issues are really difficult to deal with wherein most of the obese people need to struggle really hard to get into shape. This is mainly because the basic question is how many calories to lose weight? So, if you are having problem related to weight loss, there is no need to worry, because this site will provide you many awesome tips for weight loss.

Calories Needed to Lose Weight

Important Tip: "Calories Burned Must Be More than Calories Intake per Day"

Now, To follow this rule one must first know the amount of calories consume per day. Calories consume per day is not same for all. It depends on various factors like what kind of work you do, what is your lifestyle, etc. For example, person who is doing more physical hard work will require more calories than person who is doing less physical hard work. Thus, we can conclude that calories consume per day is directly proportional to energy output from body.

Calorie Count and Weight Loss

In order to lose weight, total amount of calories that need to be burnt should always be more than the total amount that gets absorbed by an individual. For this, a person can make changes in his/her diet or can increase the physical activities. Moreover, a wise combination of both proves helpful to shed the excess weight. On common scale, to lose one pound, around 3,500 calories need to be burnt. By losing 500 calories on daily basis, a person can shed almost 3,500 calories in a week. On the other hand, a person whose calorie deficit is around 900 calories can lose 1 pound in just 4 days.

How many calories should I take to lose weight?

As we said before, the answer is relative. As a general rule, if you take 1,500 calories a day and you are of regular body size, then you should lose weight. Most people do.

BMR, Calories and Weight Loss

BMR (basal metabolic rate) is the minimum amount of calorie intake which your body requires for its basic needs and functions. BMR for different people are different. It is based on height, weight and sex of the person.

A simple formula to calculate BMR is following:

BMR for Women:
(4.3 x weight(lb)) + (4.7 x height(in)) - (4.7 x age(yrs)) + 655

BMR for Men:
(6.3 x weight(lb)) + (12.9 x height(in)) - (6.8 x age(yrs)) + 66

My Calorie Requirements

Calculate your calorie requirement from the following calorie calculator. Any calories taken above that would add up to your fat stock.

Calorie Calculator

Your Weight:
Your Age: (in years)
Your Gender:
Your Height:
Activity Level:

Your BMR is:

Your Daily Calories Requirement is:

Beneficial Tips to have Required intake of Calories

Reduce the total intake of Calories as per one's bodily requirement - Correct calorie consumption plays a very important role in the desired kind of weight management. It is good for every individual to know about his/her overall calorie consumption as this plays a very important role in deciding the physical fitness of that individual and active work life.

Avoid crash diets and look towards moderation - Many people prefer to opt for crash diets whenever they assume that they gained an excess amount of weight while some people indulge into excessive workouts. Extremes in both these aspects is not at all good. However, by maintaining balance in between a proper diet and an adequate workout regime, it is possible to maintain the required number of calories in the human body.

Pay attention to muscle strengthening and excess calorie burning – By performing exercises that helps to build up the body muscles, an individual can easily accelerate the process of excess calorie burning. To assist this activity, you can increase your overall protein intake wherein you can include egg white, fish and various types of low calorie dairy products in your daily diet.


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