One pound is equal to 3,500 calories; accordingly, to lose a pound, you must either cut 3,500 calories out of your diet or exercise them away. The most effective way to lose weight is through a combination of a healthy eating plan and regular physical activity. Knowing how to calculate how many calories various activities burn will help you choose the best exercises for you. Some exercises burn more calories than others, but building variety into your fitness plan will keep your routine fresh.
Step 1
Weigh yourself. You must begin with an accurate weight measurement to determine how many calories you burn during different activities.
Step 2
Calculate how many calories you must take in each day based on your activity level. A woman between the ages of 31 and 50 should take in 2,000 calories per day if she's moderately active, while a moderately active man in the same age group will need 2,400 to 2,600 calories per day. These caloric counts will help maintain weight. To lose weight, you must take in fewer calories or burn them off through physical activity.
Step 3
Calculate your basal metabolic rate using the Harris Benedict equation. The formula for men is as follows: 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age). Women should use this formula: 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years).
Step 4
Calculate how many calories you need to consume each day to maintain your weight using your basal metabolic rate and your activity level. Multiply your BMR by 1.2 if you are sedentary. If you engage in light activity one to three times per week, multiply it by 1.375. If you are moderately active three to five days a week, multiply it by 1.55; if you are active nearly every day, multiply it by 1.725. If your daily routine consists of active sports or heavy physical activity, multiply it by 1.9. The final calculation is the number of calories needed to maintain your weight. To lose weight, you must reduce this number.
Step 5
Reduce your diet by 3,500 calories each week through a combination of diet and exercise. One option is to cut 250 calories per day while burning 250 calories through daily exercise.
Tips and Warnings
- Exercise for at least 150 minutes per week. Activities like brisk walking, jogging, bicycling, swimming and aerobics are all calorie-burning routines. Include the calculations of food calories into your weight loss plan. Devise a balanced and nutritious eating plan that includes whole grains, lean meats, fruits, vegetables, complex carbohydrates and heart-healthy fats like olive oil. 1 kg is equal to 2.2 lbs. 1 inch equals 2.54 cm.
- Consuming too few calories per day causes the metabolism to slow down, which will halt weight loss.
Things You'll Need
- Calculator
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