How Many Calories Should You Burn in a Day to Lose Weight?

Calorie counting can be both challenging and rewarding at the same time. On the one hand, it can be challenging because there are so many variables that you have to consider such as your weight, gender, and activity level. On the other hand, it can be rewarding because you can see objectively how many calories you have burned (or consumed), and thus how much weight you have lost. This blog post will walk you through an easy way to calculate how many calories you should be eating in a day to lose weight. So, let’s get started.

The Basics

To start off, let’s review some basic facts about calories and how to calculate how many you should be eating per day to lose weight.

• A calorie is a unit of measure for energy. It is used to quantify the energy content of food and drink. You need a certain amount of calories to maintain your body weight.
• You can gain weight when you eat more calories than you need. That is why it is important to know how many calories you need to lose weight.
• To calculate your individual calorie needs, you must consider your weight, gender, and activity level. Start by taking your weight in pounds and dividing by 2 (if you are a male) or 2.5 (if you are a female). Then, you need to subtract the weight of your clothing. From there, you can determine your basal metabolic rate (BMR) using the following formula:
• BMR = Weight x 1.55 (if you are a man)
• BMR = Weight x 1.7 (if you are a woman).
• Your BMR indicates the minimum number of calories you need to maintain your current weight. So, if your BMR is 1800 calories per day, then you need to eat 1800 calories or more to lose weight.
• To lose 1 pound, you need to multiply your BMR by 1.6. For example, if your BMR is 1800 calories per day, then you will need to eat 2200 calories per day to lose 1 pound. That is a 600 calorie increase per day to lose 1 pound, which seems realistic.

Where Do You Start?

Now that you have a good understanding of the basics, it’s time to move forward and figure out how many calories you should be eating per day to lose weight. To do this, you need to start by assessing your current daily calorie intake. You can do this by simply taking a look at your daily food diary for a week (if you keep one) or by using online calorie calculators. From there, you can determine your daily calorie intake and whether or not you are calorie surplus (meaning you have eaten more calories than you need) or calorie deficit (meaning you have eaten less calories than you need).

The next step is to determine how many calories you need to lose weight. This can be tricky, especially if you are calorie surplus (meaning you have eaten more calories than you need). If you are calorie surplus, then you need to consider how many calories you need to reduce by in order to lose weight. That is because a calorie is a calorie, and you are simply adding more calories than you need to the mix to lose weight. For example, let’s say you are currently eating 3,500 calories per day and you need to reduce your calories in order to lose weight. Simply reducing 500 calories per day for a week will result in you losing 1 pound. However, if you are already eating below your BMR (which most people are when they try to lose weight), then it is better to increase your calories than to reduce them.

Once you have determined how many calories you need to lose weight, it is time to figure out how many calories you should be eating per day to lose weight. There are 2 options here: You can either follow the calories you need to lose weight guideline or you can aim for a caloric surplus (meaning you will eat more calories than what you need). The choice is ultimately up to you. There are pros and cons to each, but ultimately you need to follow what your body demands. If you are still eating below your BMR, then you should aim for a caloric surplus so that you can start losing weight.

Guideline

The first option is to simply follow the calories you need to lose weight guideline. According to this route, you should simply follow the calories you need to reduce by to lose weight. That is because a calorie is a calorie and you simply need to reduce your daily calorie intake in order to lose weight. So, if you are currently eating 3,500 calories per day and you need to lose 1 pound, then you would need to reduce your calories to 2,500 calories per day for a week. This route tends to be less complicated and does not require a lot of willpower since you are simply following the guideline to lose weight. There are a few things you should keep in mind though: