How to Find Out How Many Calories I Need to Lose Weight a Day

Humans are biological machines when it comes to weight loss. Essentially, weight loss boils down to calories in and calories out. Keep in mind that the calories you consume have to be quality calories that contribute to your overall nutritional needs. If you decide to fill your calorie needs with empty calories your health will suffer. Calculating your weekly caloric counts over the daily counts allows for more leeway, such as dinners out.

Instructions

Calculate Your Basal Metabolic Rate

1

Weigh yourself in pounds and record this number. Your Basic Metabolic Rate, or BMR, represents the amount of calories you need to consume daily to stay at your current weight.

2

Measure your height in inches and record this number.

3

Determine your BMR. Women should use the following equation: 655 + (4.35 x weight) + (4.7 x height) - (4.7 x age). Men should use this equation: 66 + (6.25 x weight) + (12.7 x height) - (6.8 x age).

4

Multiply the number obtained in Step 3 by seven in order to obtain your weekly caloric intake.

Determine Your Weight Loss Goal by Week

5

Determine your weight loss goal by subtracting the weight you want to be at from your current weight.

6

Divide the difference between the two by the number of weeks you want to commit to the weight loss. Remember that losing two pounds a week is the upper recommended threshold.

7

Take the amount of pounds you want to lose per week and multiply that by 3500. The result will be the number of calories you need to subtract from your weekly BMR count.

8

Take your weekly BMR caloric count and subtract your weekly caloric deficit amount. This number represents the amount of calories you should consume in a week.

9

Divide this number by seven in order to figure out your optimal daily caloric consumption.

You Do Not Need to Rely on Dietary Restriction Alone

10

Supplement the caloric deficit by increasing your physical activity. Calculate the days you workout by duration and intensity to find out how many calories you expended for each day.

11

Total the calories expended per each activity for the week and subtract from your weight loss goal caloric intake.

12

If your weekly weight loss goal was two pounds a week, or 7000 calories, the physical activity caloric expenditure will complement or fulfill your caloric loss needs. Diet only or split up the caloric deficit between intake and expenditure in order to reach your weekly weight loss goals. Keep in mind that dieting will only get you so far in your weight loss journey, but daily physical activity promotes a healthier lifestyle.