When you are trying to lose weight one of the main questions that you should ask is,” How many calories should I beat to lose weight?”. The answer to this question will vary from person to person. There are many factors that go into calculating the calories an individual will need to consume to lose weight.
Calculating you BMR and Calorie Deficit
Calculating your BMR
There is an equation that goes into calculating to daily calories that is somewhat complicated. The first thing that you will need is to calculate your basal metabolic rate. This equation for an adult woman is 655+(4.35 X weight in pounds) + (4.7 X height in inches) – (4.7 X age in years) = your BMR. For example, a 28-year-old women that weigh in at 241 pounds and is 64 inches tall would have a BMR of 1,872.55.
Calculating your calorie needs
The next step in to multiply your BMR by your activity. There are three different categories of activity. The first of these is Sedentary. This in the category that you will want to use if you do not do much if any physical activity. With this category you will need to multiply your basal metabolic rate by 1.0-1.39. The next category is lightly active. You will use this one if you do at least take a 30-60 minute walk a day. With this one you will want to multiply you BMR by a factor of 1.4-1.59.
The next category is for those that to a moderate amount of physical activity every day. With this category you will multiply your BMR by 1.6-1.89. The last category is for those that that do at least 120 minutes of moderate to vigorous activating a day. This category will be multiplied by 1.9-2.5. For example, the same woman who is for the most part sedentary, so that she would have a calorific value of 1872.55 to 2602 calories a day.
Creating a calorie deficit
There are a few different ways to create a calorie deficit. The first and easiest to simply eat less. This may sound like it is easy, but it can be difficult to do. One way of keeping track of what you eat is write it down. This can be done by simply using a notebook and writing it down. There are many different type of planners for sale online that combine day planners and food diary’s. There are also many different sites on the internet that can help you to keep track of what you are eating. These sites range from web sites that are free to use to paid sites.
So if the same women in the previous examples wanted to create a calorie deficit in order to lose a max of 2 pounds a week she would need to eat a maximum of 1600 calories a day. This will create a deficit of 200 calories per day or 1000 calories a week.
The next way is to be more active. This can most simply be done by first starting to walk at either your lunch hour or after work. The last way is a combination of the two. This is by far the best way to create a calorie deficit. Establishing a routine for the combination of these two will take some time. You will want to take the time to think about what kind of exercise you will likely enjoy doing. Some people will enjoy just simply taking a walk after dinner. This can also be used as time to decompress and think about your day.
When you put together all of the things that have been discussed in this article you will get a good idea of what is involved when it comes to both figuring out what your basal metabolic rate and how to create and maintain a calorie deficit. Many have found that the use of sites similar to SparkPeople the easiest and most effective way to maintain their calorie deficit. Although, there are many different sites on the internet that you can use. There is also the fact that you can make your own food dairy. They are very easy to make, as all you need is a binder and loose leaf paper or any of the templates that be found with a quick google search. The website www.rightshape.com also has a very good template and program that can set you on the right track.