Losing weight. Well one of the first things that comes to mind to lose weight is to exercise and diet. However do you know how much of exercise and dieting you need to do? Do you know how many calories are needed to lose weight and which foods you need to restrict? It’s only if you know how many calories you should consume every day is it much easier to lose weight.
So take for example you want to lose 4 kilos or 10 pounds in three months’ time. With this aim in mind, you can calculate how many calories needed to lose weight every day with the following steps.
- You first need to calculate your BMR and daily calorie requirements. Based on our BMR and daily calorie counter, your BMR is 1800 calories while your daily calorie needs are 2000 kcal.
- Now, you need to calculate how many calories you need to lose to lose 10 pounds. 10 pounds comes up to about 35,000 calories as a pound of fat is equal to 3500 calories.
- Next you need to calculate how many calories you need to save each day. So your goal is to lose about 10 pounds in three months. So based on some basic calculations, to lose 35,000 calories in three months, you need to lose about 11,667 calories a month. This comes to about 2,917 calories a week or rather, about 419 calories per day. So theoretically, if you want to lose 10 pounds in three months, you need to save 419 calories a day.
- Now you know how many calorie you need to save in a day, you need to subtract this number from your daily calorie needs. So daily calorie needs – calorie savings each day =2000 – 419 =1581 kcal each day. This number is the total number of calories you can consume each day if you want to lose 10 pounds in 3 months.
How many calories to burn to lose weight
Now you know the number of calories you should eat a day, a calorie counter helps you calculate the number of calories you eat or drink every day. It also helps you find out how many calories you need to burn to lose weight.
For example, if you consume 1800 calories a day, and you need to consume only 1581 calories a day ( as calculated above) to lose weight, you need to burn 219 kcal a day by exercising to lose weight.
Of course, this explanation and example for number of calories needed to lose weight is only an estimate. It does not guarantee that you will actually lose or gain weight following the numbers. This is because there are various other factors which lead to weight loss.
The number of calories consumed is just one of them and serves you as a starting point in your weight loss endeavors. Perseverance, a healthy diet and regular diet all play important parts in helping with weight loss.