To evaluate how many calories you should consume in order to keep track of your weight, calculating the amount of calories needed to lose weight is very essential. Total caloric needs is the amount of calories you need to consume each day to maintain weight. And to lose weight, you need to consume less than your needed calorie.
By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate or what we called BMR. It the most common and widely used method of calculating calorie needs. It estimates your caloric needs based on averages.
Basal Metabolic rate is the amount of energy your body needs to function well. Our body is constantly burning calories, and burns even more calories when we have perform activities and strenuous exercise. There are factors Age calculator that influences BMR and these include height, weight, age and sex as well as the level of activity. By understanding this formula, calculating the amount of calories to lose weight will be easier.
To get your BMR, the following are used as a standard value.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)
After getting your BMR, Harris-Benedict equation is use to incorporate your daily activity level.
To determine your needed calorie intake, multiply your BMR by activity as follows:
- For sedentary lifestyle (little or no exercise) – BMR x 1.2
- Lightly active (light exercise) – BMR x 1.375
- Moderately active (moderate exercise) – BMR x 1.725
- Extra active (very hard exercise) – BMR x 1.9
The result will be the number of calories you need every day and maintain your current weight. In order to lose weight, you’ll need to take in fewer calories than this result.
Conventionally, the recommended weight to lose per week is 1 to 2 pounds or equivalent to eating a deficit of 500 calorie per day on your calorie needs to yields a 3500 calorie weekly deficit which is number of calories you need to burn. The amount of 500 to 1000 calorie deficit is the recommended amount you need to subtract from your total calorie needs.
Before engaging in any rigorous exercise or diets it is best to check with your doctor first for safety considerations.