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This is a question that is commonly asked by people who want to lose weight. How many calories do they need to consume in order to lose weight?
Well, it all depends.
It depends on how much you weigh now, how tall you are, whether you are male or female, how old you are, and how active you are.
To determine how many calories you need to consume each day, you need to work out your Basal Metabolic Rate (or BMR). This is the number of calories you'd burn if you stayed in bed all day, which is something you hopefully don't do!
You can follow the formulas below to work it out yourself or you can visit the site below to find out how to download your free calculator (check the recent posts on the site or look in the archives):
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Now, to take into consideration what level (if any) of exercise you do, to determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you do little or no exercise : Calorie-Calculation = BMR x 1.2
If you do light exercise/sports 1-3 days/week : Calorie-Calculation = BMR x 1.375
If you do moderate exercise/sports 3-5 days/week : Calorie-Calculation = BMR x 1.55
If you do hard exercise/sports 6-7 days a week : Calorie-Calculation = BMR x 1.725
If you do very hard exercise/sports & physical job or 2x training : Calorie-Calculation = BMR x 1.9
Ok, so that's to work out how to maintain your current weight. There are apparently 3500 calories to a pound, so over the course of a week you might need to reduce your calorie intake by around 500 calories a day if you want to lose weight.
There are of course "safe" and "unsafe" ways to do this, so please seek the advice of an expert first. Starving yourself is NOT going to help you lose weight and keep it off, so it's important your intake is appropriate for your body type and your goals!
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Visit http://overweightandunhappy.com and sign up for the free weight loss ecourse.
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Height Weight Age Calculator Questions
Weight loss calorie intake?
According to Mayo's calorie intake calculator, based on my age, height, weight, and activity level, I should be eating about 2,300 calories a day to maintain my current weight.
I would like to loose 10-12 pounds though, loosing 2 pounds per week.
One article I read said that when you want to loose weight you should create a 15 to 20 % deficit based on your everyday calorie intake. If I did 20% of 2,300 (460) that would leave me taking in 1,840 calories per day. If I exercised, and burned around 500 calories 6 days a week, that would leave me with a calorie total of 1,340 each day.
Is that a safe total to be around at the end of the day? Is it safe to go lower than that when 'subtracting calories' by working them off via exercise?
Thank you for the (serious) answers!
Cut 500 calories, and eat 1,800 a day and burn 500 through exercises.
Or cut 1000 calories and eat 1,300 a day.
Or burn 1000 a day through exercises.
I recommend the first one.
If you're an adult, losing 2 pounds per week is fine. If you're a teen, I suggest only losing 1 pound per week.




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