Havent you ever thought,
how many calories should i eat a day to lose weight?" Considering the amount of calories you should maintain on daily basis to keep up your weight? A sensible ballpark figure would be in-taking around 1500 calories for an average woman each day and 2000 calories for an average man each day. If you are not an average, then these numbers would be of no use to you. The significant way to calculate the appropriate number for your body requires doing some math.
A simple formula, which works with the Harris-Benedict principle, can be used to assess your basal metabolic rate or BMR. After calculating that number, you can modify your ways of eating food, and alter the number of calories you are taking now to lose, gain, or maintain weight.
Calculating Your BMR
The calculated amount of energy production by your body in the resting state to stay alive and perform vital functions is referred as your BMR.
For Women: BMR = 655 + (4.35 W) + (4.7 H) C (4.7 A)
For Men: BMR = 66 + (6.23 W) + (12.7 H) - (6.8 A)
Where W = Weight in pounds, H = Height in inches, and A = Age in years.
A man with a weight of 195.2 pounds, height of 70 inches, and age of 29 would have a BMR of 1973.89. (BMR = 66 + (6.23 x 195.2) + (12.7 x 70) - (6.8 x 29) = 1,973.89)
Calculating Your Daily Activity
The amount of actual caloric intake can be calculated by multiplying your BMR with a number that represents your activity factor.
* You are a habitual sitter and do not exercise regularly or not at all: Actual caloric need is BMR 1.2
* You perform light exercise and take part in sports: Actual caloric need is BMR 1.37
* You follow ordinary exercise regimen: Actual caloric need is BMR 1.55
* You are quite functional in performing hard exercises and in other activities: Actual caloric need is BMR 1.725
* You can calculate your BMR easily following the above mentioned example. After calculating the BMR, you will multiply it with the activity factor as mentioned above.
Losing or gaining weights depends upon the amount of calories you utilize everyday.
Eating to Lose Weight
You need to feed on 3500 calories in order to gain one pound of weight. Losing weight applies the opposite method. A way to make the body experience a caloric deficiency is to trim off your caloric intake.
It is essential to recalculate you BMR after losing weight. It will help you in determining the calories you should consume in order to maintain it. This was the reply to your question "
how many calories should i eat a day?"
