Calculate Calories Needed to Lose Weight

To burn fat and lose weight, you need to eat 3500 calories less than the calories needed to maintain your weight. That’s because it takes 3500 calories to burn 1 pound of fat. If you eat 500 calories less each day, you will lose about 1 pound per week.

Let’s say you burn 2100 calories per day. Cut your calorie intake by 500 calories and your new intake will be 1600 calories per day and you will lose 1 pound each 7 days. Cut your calorie intake by 700 calories per day and you lose 1- ½ pounds each 7 days.

Never cut too many calories from your diet because your metabolism will slow down and you will not stay on a diet that is too few in calories.  The trick to boosting your metabolism is to spread those calories into 5 or 6 meals per day. This keeps your energy high and increases fat burn by maintaining a balanced glucose or sugar level.

So how do you calculate the basic calorie need to maintain your weight so you can cut 500 to 700 calories for weight loss? See the chart below that takes age and current weight into consideration.

Women

 Men

Use the above calorie chart to calculate calories to maintain weight and subtract 500 or 700 calories to lose weight.

Now add 30 minutes of calorie burning activity like fast pace walking, cycling, stationary biking or elliptical training at the gym and you increase your calorie burn by 300 to 500 calories.
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If you need help creating a good diet plan to lose weight, let us help.  We specialize in personal diet plans that will help you lose 1 to 2 pounds each week. Our menus incorporate five to six meals a day and are sensible and easy to stick with. Click personal diet plan to get started.

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