Your goal is to lose 5 pounds / 2.3 kg in 60 days, which is about 17500 calories (1 pound of fat is 3500 calories). If you eat more than 1905 calories you will eventually gain weight and if you eat less than 1905 calories, you will lose weight.ģ. This means that if you consume 1905 calories per day, you will maintain your current weight. Your daily calorie needs based on your current activity level is 1905 calories. This is how you calculate the amounts of calories to burn per day:Ģ. Your goal is to lose 5 pounds in 2 months. Let’s assume that you are a 40 year old woman, 5 ft and 3 inches tall, 143 pounds weight and lightly active. There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point. This is only an estimate and it is not guaranteed that by following this number you will lose or gain weight. The last step is to calculate how many calories you need to burn per day in order to reach your goal weight. Step 4: How many calories to burn per day for weight loss This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound. Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx. So, if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight. There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume.įood and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories. To set-up realistic goals, you should understand when do you lose weight. The next step is to decide how many pounds you want to lose and when. Step 3: How many pounds you want to lose? If you want to lose weight you should be consuming less than 2200 calories per day and if you want to gain weight you should be consuming more than 2200 calories per day.
2200 calories are needed so that you maintain your current weight. Very Active (intense sports 6 or 7 days per week)Įxtra Active (sports and exercise, physical job or hard training)įor example, if your BMR is 1600 calories and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 calories per day. Moderately Active (sports/exercise 3-5 days per week) Lightly Active (light exercise, doing sports 1-3 days per week) Harris-Benedict Equation = BMR x Activity Factor Daily Activity The next step is to use the Harris-Benedict formula ( 2) to calculate how many calories you need per day to maintain your current weight. It can also be considered as the number of calories you burn a day doing nothing. This is not how many calories you should consume per day but how many calories your body needs to function without doing anything. To calculate you BMR ( 1), use the formulas below (enter your weight in pounds and height in inches).īMR for Men: 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)īMR for Women: 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)įor example, the BMR for a woman age 20, 5 feet height, weighting 140 pounds is: 1447.65 Calories. In essence, this figure gives you the number of calories your body needs on a daily basis in order to function properly.
This number is also known as the Basic Metabolic Rate (BMR). Many studies have found that in general women need 1500-2000 calories to maintain their current weight and for men the range goes to 2000-2500 calories. The first step is to calculate your Basal Metabolic Rate (BMR). You do not have to keep a pen and paper because our daily calorie calculator will do the hard part. To understand the theory behind these calculations, read our step by step example below. You can use our calculator above to find out your Basal Metabolic Rate (BMR), how many calories you burn per day based on your activity level and how many calories you need to save per day (through dieting or exercise) in order to reach your weight loss goal. How many calories to burn a day to lose weight?
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