Daily Calories Needed to Lose Weight
By fitcoach on May 13, 2009 in Nutrition
To burn fat and lose weight, you need to eat 3500 calories less than the calories needed to maintain your weight. That’s because it takes 3500 calories to burn 1 pound of fat. If you eat 500 calories less each day, you will lose about 1 pound per week.
Let’s say you burn 2100 calories per day. Cut your calorie intake by 500 calories and your new intake will be 1600 calories per day and you will lose 1 pound each 7 days. Cut your calorie intake by 700 calories per day and you lose 1- ½ pounds each 7 days.
Never cut too many calories from your diet because your metabolism will slow down and you will not stay on a diet that is too few in calories. The trick to boosting your metabolism is to spread those calories into 5 or 6 meals per day. This keeps your energy high and increases fat burn by maintaining a balanced glucose or sugar level.
So how do you calculate the basic calorie need to maintain your weight so you can cut 500 to 700 calories for weight loss? See the chart below that takes age and current weight into consideration.
Women
Age
18 – 30 (current weight in pounds ÷ 2.2) x 14.7 then add 496
30 – 60 (current weight in pounds ÷ 2.2) x 8.7 then add 829
61 + (current weight in pounds ÷ 2.2) x 10.5 then add 596
Men
Age
18 – 30 (current weight in pounds ÷ 2.2) x 15.3 then add 679
30 – 60 (current weight in pounds ÷ 2.2) x 11.6 then add 879
61 + (current weight in pounds ÷ 2.2) x 13.5 then add 487
Use the above calorie chart to calculate calories to maintain weight and subtract 500 or 700 calories to lose weight.
Now add 30 minutes of calorie burning activity like fast pace walking, cycling, stationary biking or elliptical training at the gym and you increase your calorie burn by 300 to 500 calories.
I have provided this as information. If you are the type that does not like to count calories use the Portion Control method to lose and maintain your weight.
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3 Comment(s)
By Acai Berry Select on May 16, 2009 | Reply
I found that losing weight is not that hard as anyone would think. It sure takes commitment and following a simple plan but the key element is persistance.
You need to monitor the calories, lose the junk food, sodas, sweets and do some physical exercises. I myself love dancing. And remember to use a fat burner to accelerate the fat metabolism.
By a_healthier_me on Jun 11, 2009 | Reply
Of course, if you have a Bodybugg that tracks the actual calories you personally burn, you don’t need to go off a formula that doesn’t take your body type or muscle mass into consideration.
As for Acai Berry Select’s comments, I agree with the first part, but the second I totally disagree. Yes, you need to monitor calories, but there is NO reason to give up all the junk food, sodas and sweets to lose weight. As long as they are within your calorie alotment and you keep it in moderation. If you try to cut everything out, many people would find it too hard and give up. That’s why diets don’t work.
Also, as the fitcoach just said in a tweet “If you didn’t need a pill to get fat, why would you need one to get unfat?”
By fitcoach on Jun 11, 2009 | Reply
Hello A Healthier Me, I try to provide basic information for people to get and stay on track. I personally would love to own a Bodybug, but the cost does not allow it.
The Acai Berry Select comment is not mine(fitcoach2007). That was a comment made by someone else. I DO NOT BELIEVE in Fat Burners!
I believe in moderation always. I like my pizza and burgers too.