Losing a pound of fat requires a 3,500 calorie deficit, which you can achieve by cutting calories from your diet, burning calories through exercise or both. A two-year study "found that from a weight loss perspective it didn't matter what foods the participants ate, but how many calories they consumed," according to registered dietitian Beth Hubrich in a news release from the Calorie Control Council. While calorie counting requires planning, preparation and commitment to be effective, you're likely to discover its efficiency as a weight-loss and weight-management tool.
Determining Daily Caloric Intake for Weight Loss
Step 1
Determine your basal metabolic rate (BMR)--an estimate of the amount of calories your body would expend in a day if you did absolutely nothing--using the appropriate formula:
Women: BMR = 655 + (4.35 x weight in lbs.) + (4.7 x height in inches) -- (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in lbs.) + (12.7 x height in inches) -- (6.8 x age in years)
Step 2
Determine your daily caloric need based on your activity level. The most accurate estimate of your daily caloric need depends on your activity level and amount of lean muscle tissue. You can estimate your daily activity level, but you need special equipment to determine body fat, so the Harris-Benedict principle below accounts for only an approximate activity level:
Choose your appropriate activity level from the following:
1. Sedentary (little or no exercise): Calories = BMR x 1.2
2. Lightly active (light exercise/sports 1 to 3 days/week): Calories = BMR x 1.375
3. Moderately active (moderate exercise/sports 3 to 5 days/week): Calories = BMR x 1.55
4. Very active (hard exercise/sports 6 to 7 days a week): Calories = BMR x 1.725
5. Extra active (very hard exercise/sports & physical job or twice-a-day training): Calories = BMR x 1.9
Step 3
Determine your optimal fat loss rate, which according to the American College of Sports Medicine, is about 1 percent of total weight per week. Losing weight too quickly can result in dehydration, loss of lean muscle tissue and essential vitamins and minerals.
Optimal fat loss per week = (current body weight) x (0.01)
Step 4
Determine the number of calories to cut per week using the following equation:
Calories cut per week = (optimal fat loss per week) x (3,500 calories)
Step 5
Determine the number of calories to cut per day using the following equation:
Calories cut per day = (calories cut per week) / 7
Step 6
Retrieve your daily caloric need from step 2, and then determine daily caloric intake for weight loss using the following equation:
Daily caloric intake for weight loss = (daily caloric need) -- (calories cut per day)
Keeping Track of Your Calories
Step 1
On a daily basis, record your food consumption and activity. Use an online or published database that gives caloric information for different foods and exercises to help you keep track of calorie intake and expenditure.
Step 2
Determine your net caloric intake every day, using the following equation:
Net caloric intake = (calories consumed) -- (calories expended)
Strive to keep your net calorie intake within 50 calories of your daily caloric intake for weight loss.
Step 3
On a weekly basis, reevaluate your daily caloric intake for weight loss until you reach your optimal weight.
Tips and Warnings
- Not all online calorie calculators use the same formulas. The most accurate calculators will require age, height, weight, activity level and body fat inputs.
- Consult with your doctor before you begin any new diet plan, especially if you have any allergies, health problems, or diet restrictions. Although you are cutting calories from your diet, ensure that you are still meeting your daily nutritional needs with a healthy and balanced diet.
Things You'll Need
- Pen
- Paper
- Calculator
References
- Poudre School District: Calculating BMR and BMI
- "Medicine and Science in Sports and Exercise"; Gradual and Rapid Weight Loss: Effects on Nutrition and Performance in Male Athletes; G. Fogelholm, R. Koskinen, J. Laakso, T. Rankinen, and I. Ruokonen; March 1993
- "Essentials of Strength Training and Conditioning" (3rd Ed); National Strength and Conditioning Association; 2008
- Calorie Control Council: Science Says "Calories Count" for a Sensible Weigh to Weight Loss
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