So you are wondering “How many calories should I eat?” in order to lose weight.. When trying to lose weight, it is crucial to know how many calories and fiber you should be consuming each day. Let’s do the math here!
Every body is different, so telling every person that they need to eat 1200 calories a day (for example) to lose weight is just plain false. There’s a simple math behind weight loss. I’m going to walk you through the calculations to determine what your daily caloric intake should be according to your body type and weight loss goals.
3500 calories = 1 pound of fat
In order to lose a pound a week, you need to somehow burn off 3500 more calories than you consume/burn on a weekly basis.
In order to lose 2 pounds a week (and that is a healthy maximum for weight loss per week), you need to burn an extra 7000 calories each week.
Now you need to find out on average how many calories you burn on a daily basis in order to find out how much to eat in order to lose weight.
Plug in your information into this BMR Calculator to determine how much you will burn on a daily basis with no extra activity. BMR = Basal Metabolic Rate and is the rate in which your body uses energy (burns calories) even if you were to lie on your couch all day watching soap operas and talk shows. Not recommended ;)…
So, for example. A 30 year-old woman named Jane is 5’6 and weighs 170 lbs… Her BMR is 1762 calories. Again, this is the amount of calories her body burns without doing anything else!!
Step One: Find your BMR!
Step Two: Determine how many extra calories you burn each day
|Sedentary||BMR x 1.2||No or little exercise|
|Lightly active||BMR x 1.375||Light exercise 1 – 3 days/week|
|Moderately active||BMR x 1.55||Moderate exercise/sports 3 – 5 days/week|
|Very active||BMR x 1.725||Hard exercise/sports 6 – 7 days/week|
|Extremely active||BMR x 1.9||Hard daily exercise/sports plus physical job or exercise twice a day|
Jane’s BMR is 1762, but she rarely exercises and spends most of her time sitting down at the office. Her lifestyle is definitely “Sedentary”. According to the formula 1762 x 1.2 = 2114 calories.
This means it takes 2114 calories in order for Jane to maintain her current weight. Jane has several options in order to lose weight.
Option 1: Eat 500 calories less a day in order to burn 3500 calories extra a week (and lose 1 lb a week)
= consume no more than 1614 a day.
Option 2: Burn 500 calories a day through some form of physical exercise (45 minutes on the treadmill or elliptical, an aerobics workout video, playing sports, etc). 2114 calories + 500 (calories through exercise) = 2614 calories. Jane could still eat 2114 calories worth of food a day and lose 1 lb a week by doing daily exercise. (Note: If Jane doesn’t exercise one day – a day of rest – she would have to consume no more than 1614 calories on that day to maintain her goal of losing 1 lb a week).
Option 3: Try to lose 2 lbs a week through eating less and daily exercise (It is not recommended to try to lose more than 2 lbs in a week). If Jane consumes 1614 calories a day but burns 500 extra calories a day through daily exercise, her deficit is 1000 calories a day (2614 calories a day burned – 1614 calories consumed = 1000 calories). 1000 x 7 – 7000 calories burned each week which is the equivalent of 2 lbs.
And there you have it! It is a little tricky to workout the numbers, but once you have them, you will have a clear picture of what you need to do to start losing weight. So how much fiber per day? You need to have 14 grams of fiber for every 1000 calories that you consume. So, if your daily caloric intake is 2000, you should consume 28 grams of fiber per day.
The most difficult part is trying to eat less, especially if your body is hungry. That is why I love Skinny Fiber. One of the amazing things about Skinny Fiber is one of its key ingredients “Glucomannan” which is an all natural soluble dietary fiber that is used as a thickener which essentially expands in your stomach making you feel fuller longer. Feeling full and satisfied will enable you to meet that caloric need per day in order to lose weight and feel fantastic.