Many people embark upon a weight loss program without any clear idea of how many calories they need to shed every day to reach the desired goal. And that is why their attempts fail even if they eat healthily and work out every day. Read on to know how you can circumvent this problem.
What You Need To Know About Weight Loss
Doctors all over the world suggest that you should not aim to lose more than one-two pounds or in other words 3500-7000 calories every week. That means you should plan to shed around 500-1000 calories every day. Anything more than that could lead to muscle loss and nutritional deficiency.
The first thing you need to do to lose fat is creating a calorie deficit. If you consume the same number of calories as you burn, you will not note a change in your weight. Only when your body does not get the requisite energy from everyday food, will it dig into the body’s fat deposits and start burning them. So, you need to determine your daily calorie intake through food. There are plenty of online calculators you can use for this purpose.
The next step is the more serious business of calculating exactly how many calories you need to burn every day. It depends on a number of factors like your age, sex, height, weight, activity level, and Basal Metabolic Rate.
There is a formula that takes all these into account to give you a precise idea.
The Harris-Benedict Formula
This Formula first came out in 1918 and was modified a number of times to make it more accurate. In simple terms, you get the number of calories you should burn every day when you multiply your Basal Metabolism Rate or BMR with your activity level.
How Can You Find Out Your BMR?
You simply have to know your weight in pounds, height in inches and age in years, and input them in the following formulae-
- For women- 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)
- For men- 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)
How Can You Find Out Your Activity Level?
Here, you don’t need to do any complex calculations. Just refer to this list to find out your activity level number-
- Sedentary– 1.2
- Light activity- 1.375
- Moderate activity- 1.55
- Very active lifestyle- 1.725
- Extremely active- 1.9
So, now that you know both your BMR and activity level, multiply the two and you will get the number of calories you should burn every day.
It is important to remember that men and women do not burn calories the same way. Women have more body fat than men and conversely, men have greater muscle mass than women. More muscle mass is conducive to rapid weight loss. That is why, unlike women, men tend to lose fat fast.
Losing weight actually becomes simple once you calculate the number of calories that you need to burn every day.