A calorie is a unit of energy. Your body needs a certain amount of calories every day to perform basic functions like breathing and digestion; this number of calories is called your basal metabolic rate or BMR. Moving around--simple daily activity or vigorous exercise--also requires a certain amount of calories. To maintain your current weight, you must consume enough calories to meet your BMR plus current activity level. To lose weight, you need to reduce your caloric intake to create a deficit; that way your body turns to your fat stores for the additional energy it needs. You need a calorie deficit of 3500 calories to lose 1 pound per week; this means you need 500 fewer calories each day.
Step 1
Determine your basal metabolic rate (BMR). For women the BMR is equal to 655 plus (4.35 x your weight in pounds) plus (4.7 x your height in inches) minus (4.7 x your age in years). For men the BMR is equal to 66 plus (6.23 x your weight in pounds) plus (12.7 x your height in inches) minus (6.8 x your age in years). Use a BMR calculator to determine this figure.
Step 2
Multiply your BMR by the following number to account for the calories you need for your daily activities: 1.2 if you are sedentary, 1.375 if you get light exercise 1-3 days each week, 1.55 if you get moderate exercise 3-5 days each week, 1.725 if you get heavy exercise six to seven days each week or 1.9 if you have a physically demanding job, exercise twice a day or participate in heavy exercise. The resulting number is the amount of calories you need each day to maintain your current weight.
Step 3
Subtract 500 calories from the amount you need to consume on a daily basis to maintain your weight. This is your new caloric intake goal and will allow you to lose an average of 1 pound per week.
Step 4
Plan your meals and snacks in accordance with your new caloric intake goal. Include a variety of foods including lean protein, vegetables, fruits, whole grains, low-fat dairy and healthy fats. Choose lower calorie, nutrient-dense foods. Choose water over calorie-containing beverages.
Step 5
Recalculate the amount needed to maintain your weight after you have lost about 10 percent of your body weight. Again, subtract 500 calories daily to continue to lose an average of 1 pound per week. Repeat this step after every loss of 10 percent of your body weight.
Step 6
Recalculate the amount needed to maintain your weight as you near your goal weight. Begin to eat enough calories to fuel your BMR plus activity level at goal. This will allow you to maintain a healthy weight.
Tips and Warnings
- Adding enough exercise to burn an additional 500 calories daily will allow you to lose an average of 2 pounds each week. As you lose weight and become more lean, or if you increase your exercise, you may find you can eat more calories while still losing weight. Avoid restricting calories to lose more than 2 pounds each week. Gradual weight loss is easier to maintain.
- Women should not consume fewer than 1200 to 1400 calories daily. Men should not consume less than 1800 to 2000 calories daily. Talk to your doctor before changing your diet if you are pregnant, breastfeeding, receiving care for an ongoing medical condition or taking prescription medication.
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