A lot of us are driven by the weight loss blogs and YouTube vids showing extreme amounts of food consumption followed by amazing transformations. While it’s good to learn how to cook and eat healthier, knowing exactly how much food you need to eat to lose weight can feel overwhelming. That’s why we’ve put together this article. Here, you’ll find a formula for calculating how much calories you need to eat based on your weight, height, and activity level. So whether you’re looking to shed a few pounds or need to drop some gear for a hot date, this article is for you.
How To Calculate Energy Needs
To calculate your energy needs, you first need to determine your basal metabolic rate (BMR). Your BMR is the number of calories you need to maintain your current body weight. To figure out how much energy you need to consume daily, simply take your BMR and multiply it by 0.7. This will give you the daily calorie requirement you need to meet. If you want to lose weight, you need to consume less calories than you need to maintain your current weight.
To get started, simply log your daily activity. This will give you an idea of how much energy you’re expending day to day. If you have a Fitbit, we recommend using their built-in activity tracker. Along with calories burned, you’ll also see the amount of calories you’re consuming. From here, you can adjust your diet or exercise habits to drop some poundage.
How Much Calories Should I Eat To Lose Weight?
Now that you know how much calories you need to eat to maintain your current body weight, you can start to figure out how many calories you need to lose. To lose 1 lb. (0.45 kg) per week, you’ll need to reduce your daily calorie intake by 500 calories. To achieve this, you’ll need to reduce your daily activity level by 500 calories. Remember the key to losing weight is not to starve yourself but to modify your diet and exercise habits to be more sustainable. When you start reducing your calories, you may find that you need to adjust how you feel about yourself and your body. That’s why it’s so important to be realistic and not let yourself get discouraged if you fall off the wagon once or twice.
Here are a few suggestions for how you can start losing weight and feeling great:
- Make a list of the foods you crave. Sometimes, we get so caught up in the diet fad that we forget to look at the root of our cravings. When you know why you’re craving a specific food, you can start to work on removing it from your diet. Having a clear picture in mind of what you’re trying to achieve can help guide your choices. Craving food that’s high in fat and sugar is certainly counterproductive, but remembering that your cravings are just that – cravings – not immutable truths – is key.
- Reduce your stress levels. We all know that stress can cause us to eat more, but it also causes our bodies to store more fat. If you want to shed some poundage, reduce your stress levels and you’ll be on your way to a healthier lifestyle. Whether it’s meditation, yoga, or getting a massage – there are plenty of ways to lower your stress levels. And remember, if you’re new to this, it’ll take some time to get your body used to the changes. So, be sure to ease into it.
- Find the middle ground. Everyone’s metabolism is different, so some of us burn more calories than others even when we do the same amount of exercise. Knowing your BMR and having an idea of how much energy you’re expending on a daily basis will help you find that happy medium with your diet and exercise plans. Adjusting your calories depending on how you’re feeling will also help you keep off the pounds you’ve lost.
- Consume a reasonable amount of calories. There are many cases of people who eat huge amounts of food yet lose weight. The key to losing weight is not to restrict yourself but to consume a reasonable amount of calories in line with your BMR. Eating too many calories can cause you to gain weight, even if you’re exercising regularly. To cut back on the calories you eat, take a look at your diet and see how many calories you’re probably overconsuming. That’s when you know you need to make a change. Otherwise, you’re setting yourself up for failure.
- Watch your carbohydrates. Carbs are one of the three food groups whose consumption counts towards your daily calorie requirement. When you eat too many carbs, especially those refined sugars and processed carbohydrates, you’ll gain weight. Eating lots of whole grains and vegetables, however, will help you stay thin. If you want to lose weight, reduce your carb intake and increase your fibre intake.
- Don’t go hard and fast. Reducing your carb intake and increasing your protein intake can help you lose weight more effectively than just reducing your daily calorie intake. The human body requires a certain amount of carbs to function properly. If you want to lose weight, gradually reduce your carbs and incorporate more protein into your diet. Going from zero to 60 will not get you there any faster. You’ll enjoy the ride more when you take it easy.
Having a clear picture of how much calories you need to eat to lose weight can be a great starting point for your journey to a healthier lifestyle. Remember to be realistic about your goals and adjust your strategy when necessary. If you want to lose a pound per week, you’ll need to reduce your daily calorie intake by 500 calories. To do this, simply reduce your daily activity level by 500 calories. Be sure to take into account how you’re feeling and any changes your body may be undergoing, and make adjustments as needed. Finally, don’t be discouraged if you fall off the wagon once or twice. It takes some time to get your body used to the changes, and that’s why it’s important to be patient and committed to working through the issues that cause you to overeat. Once you do, you’ll find that losing weight is a lot easier than you think it is. And, at the same time, you’ll be doing your body some favor. So, good luck out there.