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# What Should My Calorie to Exercise Ratio Be to Lose Weight?

by
Skyler White
Skyler White is an avid writer and anthropologist who has written for numerous publications. As a writing professional since 2005, White's areas of interests include lifestyle, business, medicine, forensics, animals and green living. She has a Bachelor of Arts in anthropology from San Francisco State University and a Master of Science in forensic science from Pace University.
A woman is exercising outdoors. Photo Credit shironosov/iStock/Getty Images

If you’re trying to lose weight, following a simple mathematical formula to get you to your goals may be beneficial. The general rule of thumb is to expend more calories than you consume. Although this seems easy enough, without monitoring your caloric intake, you could be eating much more than you may think. Although diets may provide some initial benefit, the most effective way to lose weight and keep it off is to make a lifestyle change, which means watching what you eat and partaking in regular physical activity. Consult your physician before starting a new regimen.

## Step 2

Figure out your level of activity and food processing rate. Once you arrive at your BMR, you will need to multiply it by your activity level. For a sedentary lifestyle, multiply your BMR by 1.2; for an lightly active lifestyle -- you exercise one to three times a day -- multiply by 1.4; moderate activity of three to five days a week, multiply your BMR by 1.6; if you are active with exercise six to seven days a week, multiply your BMR by 1.7; and if you’re extremely active, like you work a manual labor job or training for an athletic activity, multiply your BMR by 1.9. Your final number is your active metabolic rate, which is the amount of calories you should eat a day.

## Step 3

Count your calories for each meal and snack. To maintain your weight, you will want to eat the number of calories calculated from your active metabolic rate. To lose weight, you will want to create a deficit or a calorie-to-exercise ratio. A single pound of fat is approximately 3,500 calories. So to lose that pound, you will need to reduce your caloric intake by 500 calories a day, or 3,500 calories a week. If you have a BMR of 1,500, for example, you will need to burn off at least 2,000 calories a day to meet your deficit. To lose 2 lbs. a week, reduce your daily intake by 1,000 calories, which will require you to burn off 2,500 calories a day if your BMR is 1,500.

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GOAL
• Gain 2 pounds per week
• Gain 1.5 pounds per week
• Gain 1 pound per week
• Gain 0.5 pound per week
• Maintain my current weight
• Lose 0.5 pound per week
• Lose 1 pound per week
• Lose 1.5 pounds per week
• Lose 2 pounds per week
GENDER
• Female
• Male
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