How Many Calories a Day Do You Need to Lose Weight?
Starting a plan to lose weight can be overwhelming-especially when you don’t know WHERE to start. But if you’re here—you’re on the right track—no matter what you DO—calories make up the majority of how to lose weight. But how many calories a day do you need to lose weight?
If someone can answer that question for you without asking you any questions first—run. The number of calories a day you need to lose weight isn’t a universal number. It’s personal.
First, you’ll need to determine your Basal Metabolic Rate, or your BMR. Basically that is the number of calories you burn a day at rest. It is based on your age, height and sex.
Find it here.
Next, you’ll need to add in your activity level by using the Harris Benedict Formula:
It’s fairy simple: multiply your BMR by your active factor determined below. Be honest about your activity level so you can get an honest reading. This will help you set your new calorie goal.
- Little or no exercise : BMR x 1.2
- Light exercise 1-3 days/week) : BMR x 1.375
- Moderate exercise/ 3-5 days/week : BMR x 1.55
- Hard exercise 6-7 days a week : BMR x 1.725
- Extremely Active, AKA John Cena: BMR x 1.9
Now that you have this number, target how many calories you need to lose weight based on your goals.
A pound of fat is 3,500 calories. If you burn/reduce your intake by 500 calories per day, you’ll lose about a pound a week. If you reduce/burn 1000 more a day you’ll lose about 2 pounds a week.
1,000 calories sounds like a lot but you can be strategic—and NO don’t just not eat. That WON’T help.
How to Track How Many Calories a Day You Need to Lose Weight
First, start out by making yourself accountable. You do that by making a plan. Here’s your simple strategy for tracking and achieving how many calories a day do you need to lose weight:
- Get a calorie tracking app. All you gotta do is search for it, and you can choose from TONS. Go with the higher reviewed ones because chances are, it has more logged food to choose from to make tracking easier. If you have a fitness watch—track your food with that app so you can track activity as well.
- Eat more protein. Protein can fill you up more, and it takes more energy to digest it. This is, by far, the simplest way you can lose weight. You’ll increase your metabolism and cut your appetite.
- Drink more water. Not because it flushes out fat, but because it helps you feel fuller. Aids in tons of biological processes and because you need it more than that extra large Gulp.
- Reduce simple carbs and sugars. Don’t completely cut carbs- you need them. But there are good carbs and bad carbs. Which ones are bad? Probably the ones you think taste the best—white, sugary, starchy carbs are bad carbs. They turn into sugar in your system and are stored as fat when you don’t use them. Cutting bad carbs can help you curb your appetite, cravings and lose weight.
- Cut the sugary drinks. Seriously, sodas and fruit juices are HORRIBLE for your body and diet. Get rid of them. They are fattening and they can lead to numerous health problems—not just weight problems.
- While diet will be your biggest factor in getting to how many calories a day do you need to lose weight, exercise can easily burn up some extra calories and improve your health. Plus, when you exercise, you increase your metabolism through muscle growth. Who doesn’t want a free boost to their metabolism? Get in 30-60 minutes of cardio a day 4-5 days a week and strength train 2-3 trains a week.
There you have it. Not so overwhelming anymore is it? Once you know how many calories a day do you need to lose weight, the rest is easy if you have a plan and stick to it. Want more help? Burn more calories, block those carbs and burn fat with CapsiLean. Get leaner, faster.