A calorie is a unit of measurement that is used to describe the amount of heat necessary to raise a liter of water one degree in temperature. A pound of fat is equivalent to 3,500 calories, which is how many calories you need to burn off or reduce from your diet in order to lose a pound. The number of calories you should consume daily to lose weight is based on your age, height, gender and level of physical activity.
Step 1
Find out your present weight by using an accurate scale. Divide your weight in pounds by 2.2 to get your weight in kilograms.
Step 2
Convert your height to centimeters by multiplying your height in inches by 2.545.
Step 3
Calculate your resting metabolic rate (RMR). According to Ace Fitness, this calculation is performed by the following formulas. For men: RMR = 9.99 x your weight in kg. + 6.25 x your height in cm -- 4.92 x your age in years + 5. For women: RMR = 9.99 x your weight in kg + 6.25 x your height in cm -4.92 x your age in years -- 161. The RMR reflects that number of calories you need in order to maintain your current weight. In order to calculate your ideal RMR, use your ideal weight in the above equation, using the IBW calculator.
Step 4
Structure your diet and exercise regimen to cut back and burn off 3,500 calories per week. According to Family Doctor, aim to reduce your caloric intake by 250 to 500 calories a day. In addition, physical activity will also burn off calories and can be combined with a reduction in your caloric intake. Calculate approximately how many calories you are burning in a specific activity by using the Calories Burned Calculator. Never allow your caloric intake to drop below 1,300 calories a day for women and 1,500 for men. This causes your body to go into starvation mode, and it will slow down your metabolism in an effort to conserve calories.
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