Regardless of age, weight, height or gender, it takes a net caloric deficit of 3,500 calories to lose one pound of fat, according to the National Institutes of Health. Reducing your caloric intake or increasing your energy expenditure can both help to create this caloric deficit. But to successfully achieve this caloric deficit, you must first determine the amount of calories your body needs to maintain its current weight. This actually varies greatly from one person to the next.
Base Metabolic Rate
The first part of the equation for caloric consumption is base metabolic rate. Commonly known as BMR, it's a formula that uses your height in inches, weight in pounds and age in years to establish your body's caloric need at rest. For men, base metabolic rate is equal to 66 + (6.23 x weight) + (12.7 x height) - (6.8 x age). A woman's base metabolic rate is equivalent to 655 + (4.35 x weight) + (4.7 x height) - (4.7 x age).
Energy Expenditure
Once you've established your BMR, you must then account for your level of energy expenditure. The levels of energy expenditure are given different numeric values based on frequency per week.
• Little to no exercise = 1.2
• One to three days = 1.375
• Three to five days = 1.55
• Six to seven days = 1.725
• Multiple sessions most days = 1.9
Multiply your BMR by the appropriate numeric value to determine your current caloric need.
Caloric Consumption
Now that you've determined your caloric need, you can adjust caloric intake to create the caloric deficit needed to encourage weight loss. Someone who finds that his daily caloric need is 2,150 calories can reduce his caloric intake to 1,650 calories to shed a pound each week. By cutting 500 calories from his diet each day, he creates a deficit of 3,500 net calories in a week.
Physical Activity
On the other hand, it's possible to create this caloric deficit with physical activity. For the sake of example, someone who has a daily caloric need of 2,150 calories can eat this amount of calories and still lose a pound a week by increasing the intensity and frequency of physical activity. All he needs to do is expend an additional 500 calories through exercise each day.
Warnings
The National Institutes of Health warn that you shouldn't limit your caloric intake below a certain threshold. For women, caloric intake should be at least 1,200 calories a day. Men should get a minimum of 1,500 calories each day.
You should also consult with a doctor before taking part in any diet or exercise program. You may have a medical condition that limits the changes you can make in diet and exercise.
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