How many calories should I or can I eat in order to lose weight?

Hey

You like everyone else always have the same question whenever you are thinking about going on a diet.

It is; How many calories should I or can I eat in order to lose weight?

The real question is; How can I figure out the correct amount of calories that my own personal body can take in and still lose weight?

The reality is that no one enjoys or wants to starve nor do they want to begin a strict exercise program that will end up with a negative result.

Technically; It is no magical number of calories for you to eat. It is all relative to the individual and their make up or their basal metabolic rate.

Your basal metabolic rate (BMR) is the amount of energy your body needs for it’s basic functions every day.

Most people can lose weight by eating around 1500 calories a day. This is the average for basically the normal person. Let’s face it, a lot of us are not going to fit into this mold or category.

So; there is a fairly simple math formula called the Harris-Benedict principle you can use to assess your basal metabolic rate (BMR).

Your BMR is the level of calories required by your body to maintain it’s present state. By using this formula to discover your BMR, you then can adjust your calorie inmate to a lesser amount or burn off excess calories to begin to lose weight.

Remember the normal body functions such as breathing, etc. use 60% of all calories consumed. Other factors of your BMR are; height, weight, age, and sex.

And you guessed it; the formula is different for men and women.

Step 1: Calculating your BMR

Women’s calculation formula for BMR:

655 + (4.3 x weight in pounds) +(4.7 x height in inches) – (4.7 x age in years)

Men’s calculation formula for BMR

66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

This formula only applies to adults.

Now we have to incorporate your activity into your caloric needs. This is done by using the following formula.

Step 2: Activity Calculation (Both Sexes)

Sedentary: BMR x 20 percent

Lightly to Moderately Active: BMR x 30 percent

Exercise Most Days of the Week: BMR x 40 percent

Intense exercise daily or for Long Periods of Time: BMR X 50 percent

Hard Labor, Athletic Training, or Extra Active: BMR x 60 percent

You add these numbers to your BMR.

This is the true number of calories you can eat each day and maintain your current weight. Armed with this information, you can really keep a much more accurate record of what you need for your own personal self.

By reducing the number of calories from this number, you will lose weight.

Keep in mind, as you lose weight, you will have to re-calculate the formula to get your new BMR.

How to Create A Calorie Deficit:

This is an absolute must to accomplish in order to lose weight. But you can not drastically reduce your calorie intake in the beginning. It is a lot healthier to have a gradual reduction. Remember, fast is not better.

One pound is equal to 3500 calories. If you reduce your calories by 500 or burn off 500 calories per day, then you will lose 1 pound per week. This is the general rule of thumb. The best method is to reduce your calorie intake by 250 and exercise to burn off 250 per day. This will get the same results. Ideally, your goal should be .5 to 2 pounds per week. This a healthy rate and will vary from week to week especially when you begin to develop muscle.

Never cut back to less than 1200 calories a day without consulting your doctor. This could have a very negative effect on your overall health.

This is easier than you think. The hardest part is making the decision and getting started. It’s all in the mind set.

Take one food at a time; then one meal at a time; one day at a time.

Keep a food journal. Make gradual substitutions. Be nice to yourself.

Slowly incorporate exercise. As your body adjusts, you will begin to feel better about yourself and everything else. Your self esteem will improve along with having a better outlook on life. All of a sudden, there will be meaning and purpose again. You can and will improve your quality of life.

Remember to make up your mind, consult your doctor, begin slowly with a gradual increase: keep a journal of your food, exercise and progress; and last, be kind to yourself and your own best friend.

If you have trouble with an out of control appetite: you may want to try an appetite suppressant. I’ve included a link for your convenience.

Hoodia Try It It Works