The maximum number of calories you can consume and still lose weight will vary from person to person. The quickest and most efficient way to determine a personalized weight loss plan for you is to consider your basal metabolic rate, or BMR. Your BMR is a measure of how many calories your body needs each day. By subtracting from that figure, you can get a relatively accurate estimate of the maximum number of calories you can consume and still shed unwanted pounds.
BMR
Calculating your BMR is quick and simple. You can use a free online BMR calculator to get an accurate estimate of how many calories your body needs daily to perform its most basic functions, such as digestion, breathing and heartbeat. This does not factor in exercise or other physical activity. It's a basic reading of how many calories you'd burn if you were to lie in bed all day long. As a reference, the BMR of a30-year-old 6-foot tall, 190-lb. man is 1,960, according to BMI-Calculator.net. This simply means he would need 1,960 calories per day to live a sedentary lifestyle.
Harris-Benedict Equation
After you've calculated your BMR, you can then factor in your daily physical activity level to determine a more accurate representation of how many calories your body needs each day to maintain your current weight. Do this by using the Harris-Benedict Equation -- named for the founders of the formula. This equation states you multiply your BMR by 1.2 if you rarely exercise, 1.375 if you perform light exercise one to three days a week, 1.55 if you're moderately active three to five days per week, 1.725 if you're very active up to seven days a week, or 1.9 if you perform vigorous exercise, are an athlete or have a very physical job.
Weight Loss
Once you have your adjusted BMR after factoring in the Harris-Benedict Equation, you simply subtract any number of calories to determine how many calories you need to consume to lose weight at a specified rate. For instance, subtracting 500 calories from your adjusted BMR would allow you to lose weight at a rate of about 1 lb. per week. Do not exceed 2 lbs. per week of weight loss on a regular basis without consulting your doctor. This is the maximum rate of weight loss recommended by the Centers for Disease Control and Prevention.
Considerations
Over time, you'll need to adjust your daily caloric intake to coincide with the amount of weight you've lost. For instance, after six months of losing an average of a ½ lb. per week, you would have lost about 13 lbs. total. Because your body weight is less than when you first started, you'll have to readjust your daily calorie target to coincide with your new weight to keep losing at a steady pace. Calculate your new BMR and factor in your exercise level using the Harris-Benedict Equation to determine your new calorie target.
Member Comments