Calories And Weight Loss
Find out what your basal metabolic rate is. This is the amount of calories your body burns only to maintain basic life-support processes, which accounts for around 75% of all calories burned. Simply multiply your body weight by ten to get your basal metabolic rate.
Now multiply your basal metabolic rate by a “lifestyle factor” based on how active you are to discover how many calories you need each day to maintain your current weight. A word about the formula: it’s only a guess; females will require fewer calories (maybe 200) than the formula suggests. Males may require an additional 100 calories. To maintain weight, you’ll need less calories as you become older. So, start with the formula and then alter your daily routine.
Use 1.4 for sedentary people (office employees, those who sit or drive most of the day), 1.6 for moderately active people (wait staff, service sector, moderate exercise), and 1.8 for really active people (jobs requiring a lot of physical labor, movers, etc., athletes). You can split the difference if you believe you are in the middle of two of the examples.
Let’s put some numbers together: Office worker with a weight of 195 pounds. The basal metabolic rate is 195X10 = 1950 calories. 1950 multiplied by 1.4 equals 2730. This is about how many calories they must consume to maintain their weight of 195 pounds. It’s not an exact science, but it should get you quite near and is a good place to start.
You may now establish weight loss goals based on how many pounds you want to lose and how quickly you want to lose them. The maximum amount of weight loss that may be maintained in a healthy manner is roughly 2 pounds per week. To lose 2 pounds per week, you must reduce your energy intake by 1000 calories per day and increase your energy production by 1000 calories per day. A weekly weight loss of one pound can be achieved by cutting 500 calories each day.
So, at a rate of 2 pounds each week, reducing 40 pounds will take 20 weeks, or nearly 5 months. If you reduce your daily calorie intake by 500 calories per day while increasing your daily energy expenditure by 500 calories per day. As an example, consider the following:
To lose 2 pounds each week, they would need to eat either 1730 calories per day (2730-1000) or 2230 calories with around 500 calories of exercise spread out over the week.