Though most people want to lose weight, many of these people do not adequately prepare for weight loss. One way you can help enhance your chance of success is by calculating the number of calories you'll need to cut in order to lose your desired weight. Losing 20 lbs. is a lot easier if you know the exact number of calories you need to eliminate in the average day.
Step 1
Determine how long you'd like to diet in order to lose 20 lbs. For example, if you want to be done in 10 weeks, that's 2 lbs. a week. Your timeframe of choice is entirely up to you; however, for purposes of calculating your calorie deficit, it's important to have a goal.
Step 2
Use your weight-loss timeframe to figure out how many calories you'll have to cut in order to lose 20 lbs. by your deadline. One pound equals 3,500 calories. If your goal is to lose 1 lb. a week, you must maintain a calorie deficit of 3,500 calories a week, or 500 calories per day.
Step 3
Incorporate exercise to make your deficit easier to achieve. If you're looking at cutting a high number of calories--depending on your timeframe, it could be as high as 1,000 calories--exercising could significantly cut into that number. A deficit of 800 calories a day could become 600 a day if you burn 200 calories each day through exercising.
Step 4
Plan a daily food regimen that allows you to easily determine how many calories you consume. Tracking your foods and knowing their caloric values is the only way you'll be able to stick to your desired calorie deficit. Use online resources such as calorie counters and diet journals to help keep you on track.
Tips and Warnings
- When calculating the caloric output of your exercise, take your body weight into account. The heavier you are, the more calories a given exercise will burn.
- Make sure you keep your food intake at a reasonable and safe level. Women shouldn't go under 1,200 calories, and men should have at least 1,500 calories per day. If your deficit requires you to go lower than these thresholds, you should extend the timeframe for your 20-lb. weight-loss goal. Speak to your doctor before beginning any new exercise program.
Things You'll Need
- Calculator
- Exercise space
- Computer
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