You want to lose weight, but you’re not quite sure how much dietary fat and how many calories you need to consume to achieve your weight loss goal. You’re not alone. We’ve all been there. Whether you’re looking to shed off a few pounds or want to lose a few dress sizes, not knowing how to calculate calories or fat content can leave you feeling overwhelmed. Don’t worry. We’re here to help. In this article, we’re going take you step by step through the process of calculating how many calories you need to consume to lose weight.
Step 1: Figure Out Your Body-Mass Index (BMI)
The first step is to figure out your body-mass index (BMI). Your BMI will help determine how many calories you need to consume to lose weight. The BMI calculator available on most health trackers or online calculators will help you determine your body fat percentage without having to send off to your home. Once you have your body fat percentage and your BMI, you can determine how many calories you need to consume.
The best way to figure out your BMI is to use the BMI calculator on your health tracker. If you don’t have a health tracker, you can use this formula:
BMI = Weight (in kg) x 2 x 0.85
BMI = Weight x 1.7 x 0.85
Step 2: Decide Whether To Eat Protein Or Carbs
The next step is to decide whether you want to focus on protein or carbs for the bulk of your diet. There’s no right answer here because it depends on your personal preferences. However, in general, you should opt for fat loss over muscle gain when thinking about your diet. The bottom line is that you want to focus on the calories in your diet rather than the calories you consume. This is why you need to base your diet on how many calories you need rather than how much you want to consume.
The main takeaway from this step is that you shouldn’t beat yourself up over choices. Everyone has different dietary preferences. What may seem like a good idea for one person might not be good for another. That’s why you need to do some research before committing to anything.
Step 3: Determine Your Basal Metabolic Rate (BMR)
The final step is to determine your basal metabolic rate (BMR). The BMR is the calories you need to maintain your current weight. It represents your metabolic rate at rest. Your BMR is a measurement of how quickly your body uses calories to fuel itself when it’s not performing any physical activity. The BMR calculator can be found on most health trackers or online calculators and it’s a good idea to figure it out before you start your diet plan.
The BMR is crucial for weight loss because it helps determine how many calories you need to consume. For example, let’s say you have a BMR of 1,500 calories and you’re just starting your diet. You’ll need to consume 500 calories less each day to lose a pound. That’s 500 calories fewer than what you normally would eat. If you overtrain on the same plan, you may actually end up gaining weight. The higher your BMR, the more calories you need to lose weight. However, if your BMR is low, you may need to cut back on the amount of calories you eat to make sure you lose weight successfully.
Determining your BMR is pretty easy. Just follow these steps:
- Find the peak hours of your physical activity.
- Add up the amount of calories you expend during your peak hours.
- Decrease the amount of calories you need by 30% to reflect your inactive or rest time.
Now that you have all the pieces, it’s time to put them together!
Creating Your Own Diet Plan
With your calories and fat amount sorted, it’s time to put it all together into a diet plan. The best way to do this is to make a list of everything you need to lose weight. This way, you won’t forget anything. It’ll also help you figure out how much you need to eat. The list should include everything from healthy snacks to meals. Make sure to write down all the foods you enjoy as well as those you don’t enjoy so much. This way, you’ll be more likely to stick to the plan. When it comes to dieting and weight loss, everyone’s situation is a little bit different. So, take some time to think about what works best for you.
Once you have your list, it’s time to create your own diet plan. Begin by creating monthly menus for each week. A good place to start is with an outline of what you need to eat every day. This will help you avoid any surprises once you’ve launched your diet plan.
Step 4: Calculate How Many Days You’ll Need To Lose Weight
We know that everyone’s situation is different when it comes to losing weight. Some people can lose weight quickly while others may need a longer time. The best way to find out how much weight you need to lose is to calculate how many days you’ll need to lose it. To do this, use the following formula:
- Your current weight (in kg) x 2 (if you’re male)
- Your current weight x 1.7 (if you’re female)
- Your peak hour of physical activity (in hrs)
- 30 (if you’re male)
- 20 (if you’re female)
- The amount of calories you need to maintain your current weight (in kcals)
In this formula, your weight is multiplied by a certain number of days to determine how much weight you’ll need to lose. For example, if you’re a man and you’re currently weighing 70 kg, you’d need to lose 16 pounds in just under 2 weeks to reach your target weight. Remember, everyone’s situation is different, so you may need to adjust these numbers to fit your body type and lifestyle.
Step 5: Calculate How Much To Eat
After you’ve calculated how many days you’ll need to lose weight, it’s time to calculate how much to eat. This step is crucial because you don’t want to overeat. When you overeat, you gain weight even if you’re not consuming extra calories. This is why it’s best to focus on calorie restriction rather than volume when it comes to eating. When you’re eating less, you’ll have more energy and be more active, which helps speed up weight loss. This is also why you shouldn’t count calories but rather how much you need to eat. For example, if you need to lose weight but you’re not sure how much fat you need to consume, it’s best to begin by eating more fruits and veggies at each meal. These foods have no calories but they provide your body with nutrients that help it function correctly. Going back to the example above, if you have a BMR of 1,500 calories and you’re not sure how much fat you need, begin by eating 5-6 servings of veggies and fruits a day. This will help you burn extra calories and lose weight successfully. Don’t worry about how much you should eat initially. Instead, make a note of how much you need to eat at each meal and snack.
There. Now you know how much calories you need to consume to lose weight. Feel free to print out this article or write it down somewhere safe. As you begin your journey to healthier living, remember to eat real food and avoid relying on processed foods and artificial sweeteners. These foods have no place in a healthy diet plan. If you want to lose weight, it’s best to focus on the calories you consume rather than the calories you don’t. The healthier you eat, the easier it will be to shed the pounds. Good luck out there.