When you are on a diet, restricting calories can help you achieve weight loss. In order to lose weight, you will need to eat fewer calories than you burn. The specific amount of calories you need depends on many factors including age, weight and sex.
Calories to Lose 1 lb.
In order to lose 1 lb., you will need to eat 3,500 fewer calories than you burn. To lose 1 lb. per week, eat 500 fewer calories per day. To lose more weight, combine exercise and caloric reduction.
Calories for Weight Loss
A 130 lb. female who is lightly active needs about 2,000 calories per day to maintain her weight. To lose 1 lb. per week, that woman will need to eat 1,500 calories per day. A 165 lb. male needs to eat about 2,850 calories per day. That male needs to eat about 2,350 lb. per day to lose 1 lb. per week.
Individual Calorie Calculation
You can also calculate your caloric needs for weight loss by calculating your basal metabolic rate and then factoring in your activity level using the Harris-Benedict equation. To calculate your BMR, use the following formula:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
Men can use the following formula:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). Next, multiply your result by your Harris-Benedict number, which calculates activity level. To lose 1 lb. per week, subtract 500 calories per day from your Harris-Benedict number at bmi-calculator.net.
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