What’s the required calorie intake for weight loss?
That’s a question I commonly hear, so I decided to take this opportunity to explain in a little more detail in this particular article.
There are a few simple equations that you could use to calculate generally how many calories per day YOUR particular body would require to lose body fat.
This of course differs from person to person, however there are some constants that don’t change.
For example, there are approximately 3,500 calories in one pound.
Regardless as to whether these calories come in the form of carbohydrate, fat or protein the amount of calories doesn’t change. Only the quality of those calories may be different, which of course is important.
In this article, however I’d like to keep the focus on finding that ‘magic number’ first and foremost.
In order to determine your personal calorie intake you would first need to know your BMR (Basal Metabolic Rate).
In a nutshell, your Basal Metabolic Rate is a measurement of the amount of calories your body requires or burns in order to maintain your current body weight.
Have you ever had someone tell you that they have a slow metabolism? In essence what they are truly telling you is that they have a low BMR or a low basal metabolic rate.
There are plenty of online calculators available for you that will instantly do this calculation.
An online BMR Calculator will typically require that you input your age, gender, weight, height and activity level and instantly return to you an approximate number of calories you’ll need in order to maintain your current body weight.
Once you’ve determined how many calories your body needs to maintain your current body weight (do you remember how many calories are in one pound?) you’ll then need to subtract 250 – 500 (500 is the maximum) calories per day from this amount in order to arrive at YOUR required calorie intake for weight loss of approximately 2 pounds per month.
Consider that if you were to eat 250 fewer calories per day, in one week you will have eaten 1,750 fewer calories and in 2 weeks you’ll have eaten 3,500 fewer calories which is equal to 1 pound.
In 2 weeks you’ll have lost one pound of body fat and in one month that would be 2 pounds lost which is considered to be a safe way to lose weight.
There are other ways to determining your individual required calorie intake for weight loss however with the help of an online BMR calculator this is a fairly quick, simple and relatively accurate method.