Suggested Daily Caloric Intake For Weight Loss

People in the world's most developed countries are getting fatter, and the United States seems to be leading this trend. According to the Organization for Economic Cooperation and Development, 75 percent of Americans will be overweight or obese by 2020 if current trends continue. While many individuals continue to consume fast food and live sedentary lives, others fight relentlessly to lose weight. Diets often fail because individuals jump on the "fad diet" bandwagon, not knowing how many calories they should take in or the number they actually consume.

Calorie Deficit

There are 3,500 calories in one pound of body fat. To lose one pound, you need to create a deficit of 3,500 calories. This means if you consume 250 fewer calories per day than what you need to maintain your weight and activity level, you will lose one pound of fat after two weeks. If you desire a faster weight loss, you may burn an additional 250 calories a day through exercise. This will take your daily deficit to 500 calories, and you will lose one pound per week.

Basal Metabolic Rate

To determine how many daily calories you should consume to achieve your desired deficit, you need to know your basal metabolic rate. The number of calories your body needs to carry out basic functions such as breathing, growing, maintaining healthy cells and circulating blood, is your basal metabolic rate. Your gender, age and body size determine your BMR. To calculate this number, talk to a doctor or fitness professional for the most accurate results. For convenience, you may calculate a BMR online that will consider your age, weight and gender. However, online calculators may not be accurate for individuals with a high amount of muscle mass. For example, a body builder who weights 250 lbs. will burn several more calories than the average 250-lb. person with less muscle mass.

Activity Factors

Your BMR accounts for about 60 to 75 percent of calories burned in a day. Two other factors that burn calories are thermogenesis and physical activity. Thermogenesis refers to the process by which your body breaks down and digests food. After you find your BMR, you will need to multiply it by your activity factor category number. This will account for the added calories your body needs for daily physical activity. If you receive little or no daily exercise, multiply your BMR by 1.2. If you exercise one to three days a week, multiply it by 1.375. If you are moderately active and exercise three to five days a week, multiply it by 1.55. If you are very active, participating in intense exercise six to seven days a week, multiply your BMR by 1.55. Extremely active athletes training for a marathon or athletic competition may multiply by 1.9.

Interpreting Results

After you find your basal metabolic rate and multiply it by your activity factor, you have the number of calories your body needs each day to maintain your current weight at your present activity level. You still need to create a calorie deficit to lose weight. You may do this by consuming the calculated number of calories to maintain your weight, but exercising in addition to what you stated in your activity factor category. You may also choose to lower your daily caloric intake, but do not drastically cut calories. The best option is to combine diet and exercise to create a daily calorie deficit.

Your Weight Loss Plan

The number of calories you must eliminate from your diet or burn through exercise depends on how fast you want to lose the weight. The best way to lose is through lifestyle changes, not by drastically cutting calories and exercising, only to go back to old habits after a few weeks. A good goal is to lose one pound a week. To do this, create a 500-calorie deficit each day.