Weight loss, in theory, is a relatively simple process of expending more energy than you take in. This principle remains constant regardless of how much weight you have to lose. Those with a considerable amount of weight to lose need more patience and determination to achieve this goal. Knowing exactly how many calories you can eat for weight loss is imperative for successful dieting.
Determine Your Basal Metabolic Rate
Your basal metabolic rate is the number of calories you would consume if you stayed in bed all day. This number represents the number of calories your body expends on functions needed to simply stay alive. Divide your weight in pounds by 2.2 and multiply your height in inches by 2.54. Plug these values into your equation.The basal metabolic rate equation for men is 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.775 x age). For women the equation is 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age).
Multiply By An Activity Factor
Since your BMR represents the number of calories you would expend if you were completely inactive, you must multiply it by a factor that most accurately describes your activity level. If you are sedentary, multiply your calculated BMR by 1.2. If you are lightly active, multiply your BMR by 1.375. Multiply your BMR by 1.55 If you are moderately active. Multiply your BMR by 1.725 if you are very active. If you are extremely active, multiply your BMR by 1.9.
Create A Calorie Deficit
One pound of fat equals 3,500 calories. In order to lose one pound of fat every seven days or, in other words, weekly, you would need to decrease your daily caloric intake or increase your daily calorie expenditure by 500. If you plan to lose 2 pounds per week, you would need to have a daily calorie deficit of 1,000 calories. Multiply 500 calories by the number of pounds you want to lose per week, and subtract this number from the daily BMR you calculated. This equals the number of calories you should get every day for weight loss.
According to the Mayo Clinic, a loss of one to two pounds is a healthy rate of weight loss. Trying to lose more than two pounds per week can lead to nutritional deficiencies or exercise exhaustion, depending on your method of weight loss. If you have a lot of weight to lose, this could take some time. Do not fall prey to fad diets that promise quick results. These plans don't usually keep off the weight for the long term. A combination of calorie restriction and exercise is best.
Elizabeth Donahue is a clinical dietitian in a pediatric special-needs clinic. She is a registered dietitian with the American Dietetic Association, a licensed nutritionist with the State of Florida and has been certified as a breastfeeding specialist by Lactation Education Resources. Donahue holds a Bachelor of Science in dietetics and nutrition from Florida International University.