Calorie Intake to Lose Weight

Many of us want to learn what our calorie intake to lose weight is.  The answer’s easy, right?!  To lose weight, you need to take in fewer calories than you burn.  But, to do this, you need to know how to calculate your daily calorie intake.  This means that you need to learn what your BMR, or “Basal Metabolic Rate” is, how calories are burned during activities or exercise, and how to make a “negative calorie plan”.  There are various weight loss tools available to make your plans and monitor your weight loss progress.

Weight Loss Tips That Work – The Best Diet to Lose Weight Fast

Understanding Your Basal Metabolic Rate (BMR)

To know how many calories you should take in, you need to know how many calories you burn.  You burn calories throughout your daily activities; whether walking, cleaning, exercising; even talking, eating and sleeping! Your BMR is the rate that you burn calories when you’re inactive.  So, in order to calculate your daily calorie intake requirements, you need to calculate your BMR.

One of the most generally used formulas to calculate your BMR is the Harris Benedict formula.  It uses your gender, age, height and weight, because all of these affect your results.  As we age our metabolism slows.  Women usually have less muscle volume, which means they have a slower metabolism rate.  This is why men the same age, height and weight have a higher calorie intake than women.  And, the taller or heavier you are, the more calories you need.  That’s why all of these are used in determining your BMR.

Calculating Your Calorie Intake to Lose Weight

As soon as you know what your BMR is, you need to create a “calorie deficit” plan.  You need to include activities or exercise to calculate this correctly.  If you’re inactive, your calorie intake requirements are lower. If you’re more active they would be higher, because your body needs to “refuel” as you burn the calories.  Calculating calories burned during activities is scientific.  But, there are activity calorie calculators available on the internet.

Once you know the calories you burn, you need to have a calorie deficit to lose weight.  To do this, you need to: 

• Consume fewer calories, or
• Increase your activity to burn more calories than you consume, or
• Consume fewer calories and increase your activity!

NOTE:  Your body will go into “survival mode” if you cut too many calories.  This means that your metabolism will slow down and store more fat to use as fuel, so don’t overdo it.

Generally, women should consume an average of 1200 calories, and men should consume 1800.  If you’re closer to your target weight, this might be too low.  Experts suggest an average calorie deficit of 500 calories, but no more than 1,000 so you can continue and lose weight safely.

Weight Loss Tools

There are tools available on the internet to monitor calories burned and daily calorie intake, including:

·        Activity charts and calorie intake charts

·        Weight loss calculators that will calculate your BMR and the suggested calorie intake to lose weight

·        Activity calculators that will calculate calories you burn during various activities

·        Calorie intake calculator, which calculates calories in various food items

Now you have all of the information you need to calculate your calorie intake to lose weight!  Remember that although you have the weight loss tools you need to help you achieve your target weight, it still takes work and diligence on your part.  Stay motivated and positive, and remember your goal.  You will see the results if you give it a chance.

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Tags: Basal Metabolic Rate, best diet to lose weight fast, BMR, calorie intake requirements, calorie intake to lose weight, daily calorie intake requirements, Weight Loss Tips That Work, weight loss tools

This entry was posted on Wednesday, May 6th, 2009 at 10:39 am and is filed under Weight Loss Tips That Work. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.