A calorie is the energy measurement of food. One pound is equivalent to 3,500 calories, according to Health.gov, so to lose a pound you need to burn 3,500 calories more than you eat. Cutting your daily caloric intake by 500 will help you lose one pound in one week. You can do this by cutting out empty calories such as sodas, chips, cookies and high-calorie snacks. Doing 30 minutes of cardiovascular exercise daily can help you lose weight faster. It is important to determine the amount of calories your body needs for proper nutrition while cutting out the right amount to lose one pound.
Step 1
Weigh yourself with an accurate scale. Convert pounds into kilograms by dividing by 2.2 and write down this figure. For example, if you weigh 140 lbs, divide 140 by 2.2 to get 69 kg.
Step 2
Measure your height in centimeters. Convert your height in inches to centimeters by multiplying by 2.545 and write down this number. If you are 64 inches tall, multiply 64 by 2.545 to get 163 cm.
Step 3
Find your resting metabolic rate, or RMR, by multiplying your weight in kilograms by 9.99, then adding that number to your height in centimeters multiplied by 6.25. Then subtract your age multiplied by 4.92 and subtract 161.
For example, if you weigh 69 kg, are 163 cm tall and 40 years old, you would calculate your RMR like this:
(9.99 x 69) + (6.25 x 163) - (4.92 x 40) - 161 = 1,350.26.
Step 4
Multiply your RMR from step three by 1.5 if you are sedentary, 1.6 if you are moderately active and 1.7 if you are active, to determine you daily caloric requirements. Choose sedentary if you don't move much during your day, moderately active if you walk and move about during your day, and active if you exercise at a moderate to intense level for 20 minutes or more daily.
Step 5
Subtract 500 calories a day from the amount of calories you arrived at in step 5 to know how many calories you should eat in one day to lose one pound.
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