Find out how many calories your body needs and your adjust caloric intake to lose weight. A pound of fat contains 3,500 calories. To lose weight, you need to burn more calories than you consume throughout the day. Tracking calories shows you where you need to cut back and what foods might be preventing weight loss. Recording calories can be time consuming at first. Create a reference of regular meals, foods and snacks that you eat and save yourself time while recording calories.
Determine Caloric Needs
Step 1
Learn how many calories your body needs at rest. Find out your Basal Metabolic Rate (BMR) with the following formula:
Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step 2
Find out how many calories your body needs for exercise by using the following formulas. If you are inactive, multiply 1.2 x BMR. If you workout one to three days a week, multiply 1.375 x BMR. Multiply 1.55 x BMR if you exercise three to five days a week. If you are an athlete or workout six to seven days a week, multiply 1.725 x BMR. If you exercise six to seven days a week and have a physically active job, multiply 1.9 x BMR.
Step 3
Recalculate your caloric needs as you lose weight and or increase activity level.
Adjust Caloric Needs for Weight Loss
Step 1
Safe weight loss is one to two pounds per week. To lose one pound per week, lower your caloric intake by 500 calories per day.
Step 2
Lower your caloric intake by 1000 calories to lose two pounds a week. Daily caloric intake should not drop below 1200 calories.
Step 3
Record the total caloric value of all the food that you eat throughout the day and adjust your food intake to meet your daily goal. Log your calories in an accessible journal that you can carry with you while eating out or while at work.
Tips and Warnings
- High-fiber foods increase satiation and help maintain healthy blood sugar levels. Fruits, vegetables, whole grains and beans are high in fiber and low in calories. Drink water throughout the day and avoid dehydration. To speed up weight loss, incorporate exercise into your daily routine. To lose a pound a week through diet and exercise, burn 250 calories through daily activity and cut 250 calories off of your daily food intake.
- Talk to your doctor before starting a weight loss program to determine healthy weight loss goals and safe dieting methods.
Things You'll Need
- Calculator
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