How Many Calories Should I Eat Per Day to Lose Weight?

Do you know how many calories you should be eating a day if your priority goal is to lose weight?

That was a serious question that is commonly asked but rarely answered correctly.

It would seem that the common, yet lazy answer that is usually given is that you should be eating less calories than you burn in a day. 

Sure, this is true but it still doesn’t fully answer the question.

Though burning more calories than you eat is important and incredibly effective when trying to lose weight, what most people don’t know is that there are far more things to take into consideration when it comes to losing weight; focusing on how many calories you should eat a day is a fraction of the solution.

How Many Calories Should I Eat a Day to Lose Weight?

Knowing how many calories you should be eating a day in order to lose weight is a great way to put you on the fast track to weight loss; not only are you going to improve your dieting regime, you’re also going to see an improvement in your eating habits.

According to several scientific ​studies, a diet consisting of around ​1,500 calories​/day for women and 2,000/day for men should  result in a pound of fat loss ​per week.

The thing about these calculations is that they are based on the “average” person, but to who’s standards are “average?”

People are different, their body’s are different, and their needs are different; so wouldn’t it make sense that their caloric needs might be different as well?

Before we can get down to an exact number of how many calories you should be eating a day in order to lose weight, there are a few things we first need to look over:

  • Your BMR (Basal Metabolic Rate)
  • Required daily calorie intake
  • What are you eating?
  • Are you burning as many calories as possible?

If losing weight is your goal, these factors are incredibly important. You’re going to want to realize your daily caloric intake, how to minimize it as much as possible and how to burn as many of those calories as possible while still remaining healthy and sane!

Calculating ​The Amount of Calories ​You Should Eat To Lose Weight

In order to find out how many calories you should be consuming, you first need to be able to calculate exactly how many calories you should be cutting out of your diet on a daily basis.

I know what you may be thinking, “I didn’t ask how to calculate my required calorie intake, I just want to know how many calories should I eat to lose weight!”

True, but before I run you off with the image of some extravagant math equation burnt into your mind, you should know that calculating both your BMR and required daily calorie intake is incredibly easy; as easy as entering a few numbers into a couple of equations.

I’ve made it even easier to calculate your required calories a day to lose weight by making a calculator available, a calculator I’ll provide in just a moment.

Calculating Your BMR

Your BMR, or Basal Metabolic Rate, is a way to calculate your metabolism. Calculating your BMR will give you a good idea of around how many calories you burn while your body is at rest.

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 year )

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 )

Harris-Benedict Equation

Calculate Your Daily Calorie Intake

Using a calorie calculator will give you a good idea of how many calories you should be cutting out of your daily diet in order to lose weight.

Calorie Calculator

Cms :

Calorie Result
Calorie Needed:
You Must Intake The Following Daily
Fat: per day
Protein: per day
Carbohydrate: per day
Alcohol: per day

How Many Calories Are You Eating a Day?

If you’re asking, “how many calories should I eat a day to lose weight?” It may be time to focus a bit more on your diet or completely redesign it.

In order to cut down on your calories you’re going to have to watch what you eat, and watch closely.​

This means picking up every single item at the grocery store and reading over the nutritional facts, even analyzing the menu when you eat out.

Just because you are eating fewer calories doesn’t mean that those calories should come from junk food; by this I mean, you shouldn’t eat 1 cheeseburger a day in order to get your minimum daily calories, it is much better to eat 4-5 small low calories meals throughout the day.

Are You Burning As Many Calories As Possible?

Are you doing everything in your power to burn off excess and unwanted calories throughout the day?

There are tons of little things that you can do throughout your day that will help you burn an additional 100-200 calories a day, some of these things are:

  • Parking a little further out in the parking lot
  • Walking around the block once or twice.
  • Eating 5-6 small low calorie meals a day (Increases metabolism.)
  • Low strain exercises at work. (Sit up and push up are perfect.)
  • Jump rope for 15 minutes a day.
  • Do little things around the house.
  • Etc.

As you can see, there are plenty of things you can do to keep moving and keep those calories burning.​

Instead of asking “How many calories should I eat a day to lose weight?” You should be asking, “What more can I do to keep the calories off?”

Get creative; changing your daily diet and lowering your calorie intake doesn’t have to be painful.

Click Here to Leave a Comment Below 1 comments
borvest inkral - March 16, 2018

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