How to Calculate Calories To Lose Weight

Actually losing weight like an economic calculation. If you burn more calories than calories you consume, your weight will go down. And, if you burn fewer calories than you consume, your weight will go up. This is things undeniable. Differences in individuals only at the level of metabolism, but the principle still applicable. If you have a low metabolic rate, meaning you burn fewer calories in a normal condition, making you more susceptible to gaining weight. However, as long as you consume less calories than you burn, your weight will go down.

Advice

Measure the height and weight now. Measure your weight in pounds and your height in inches. You also need to record your age. Calculate your basal metabolic rate (Basal Metabolic Rate or BMR). BMR is the amount of calories your body needs, even when you are resting. BMR is different between men and women, so use the right formula:

BMR in men = (10 x Weight) + (6.25 x Height) - (5 x Age) + 5  
BMR in women = (10 x Weight) + (6.25 x Height) - (5 x Age) - 161

For example, a man weighing 150 pounds, 66 inches tall, and 40 years have a BMR 1718 calories, while women with age, height, weight and the same has BMR 1552 calories per day.

Increase physical activity to increase calorie burning. There are many online sources you can find to obtain information about the number of calories burned in some physical activity. For example, if a man light cycling for an hour, he would burn 422 extra calories, so the total calories burned in that day (plus BMR) is 2,140 calories.

Reduce consumption of calories during the day. The number of calories is usually listed on food packaging, or you can also search online. For example, if you eat three servings of foods with the amount of calories of 800, 600, and 600, then the total calories you consume are 2,000 calories.

Reduce the amount of calories you consume than the amount of calories you burn. If the result is a negative number, then you will lose weight. This condition is known as the calorie deficit. If the result is positive numbers, then you need to change your diet or increase physical activity to create a calories deficit, because your weight will rise if left unchecked. For example, a man has a deficit of 140 calories if he consumes 2,000 calories and burn 2140.

Repeat this every day for a week or more and take an average of the results to get a more accurate estimate. If you measure your calories for a week, divided into 7. For example, if you have +100, -600, -300, +300, -600, -400, and +100 for a week, then you will get the number -1400. If divided by 7 (7 days), then the average is -200. This means that you have a calorie deficit of 200 calories per day.

Divide 3500 with calorie deficit your, for get fat loss rate. For example, divide 3500 with 200, resulting in 17.5. This means that your weight will drop as much as 1 pound for 17.5 days, or less than 2 pounds per month. If the average amount which your get is a positive number, it means that your have loss your weight.