How many calories can I eat to lose weight?

Wondering how many calories you can eat and still lose weight? That has many variables.

There is no real consensus regarding the optimal daily calorie intake for losing weight. Weight loss plans can significantly vary, with calorie amounts ranging from 500 to 2500 easily. So how can a regular, ordinary person figure out how to make an educated decision regarding calories to lose weight?

Here are some basic, tried and true style guidelines that will help you determine how many calories to lose weight, is the perfect amount to lose weight at a pace that is reasonable and healthy at the same time.

- The first thing that you need to do is to calculate your BMR, or Basal Metabolic Rate. This is a number that describes how many calories your body can burn in a single day, simply by doing your everyday tasks, such as keeping your heart going, breathing, and digesting food. For this, you are going to need to do a little bit of math, so pull out a calculator and let’ss get started.

For men, the formula works like this: {Height x 12.7} + 66 + {6.3 x Lean Body Mass} – {6.8 x age}

For women, the formula works like this: {Height x 4.7} + 655 + {4.3 x Lean Body Mass} – {4.7 x age}

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Once you have an understanding of what your basal metabolic rate is, your next step is to figure out what your daily caloric need is. You are not going to want to drastically cut down on your intake below what your body needs for basic tasks like breathing and keeping your heart beating, because then your body will go into starvation mode. Another consideration that you need to make is the activity level required for good calorie burning. How much exercise are you working into your weight loss, as you will burn more calories to lose weight?

Consider a BMR of 2000 calories. If you cut your calorie intake down to 1500 by consuming that many calories from food, and then you burn 500 calories a day through exercise, by the end of the week you will have a deficit of 7000 calories, which is two lbs lost per week. Losing one pound of weight means creating a deficit of 3500 calories, so if you want to lose 1 pound of weight per week, cut out 500 calories a day from your diet. If you want to lose 2 lbs of weight per week, do the same thing but with 1000 calories a day. Any more than this is generally not healthy, though.

Each and every person is a little different when it comes to losing weight. The right amount of calories to lose weight will depend on you and your own body needs.

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