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How Many Calories Are Necessary Per Day to Lose 60 Pounds?

author image Kim Nunley
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.
How Many Calories Are Necessary Per Day to Lose 60 Pounds?
Losing a significant amount of weight takes time.

Losing 60 lbs requires monitoring your calorie intake so that you consume an appropriate number of calories per day to allow yourself to lose weight. Losing a significant amount of weight takes time, but with carefully-monitored calorie goals, you can lose 60 lbs at a healthy rate.

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Losing weight requires that you burn more calories than you consume over a period of time. You can increase the number of calories you burn through exercise, and you can limit your calorie intake by eating fewer calories every day. Every pound of fat loss requires that you burn 3,500 more calories than you consume. Losing 60 lbs, therefore, would require a total caloric deficit of 210,000.


Burning 210,000 more calories than you consume may seem daunting, but if you break the effort down to daily goals, it’s not nearly as difficult. First calculate how many calories you burn naturally via your metabolic rate. A woman calculates her rate with 655 + (4.35 X weight in lbs) + (4.7 X height in inches) – (4.7 X age in years). A man finds his basal metabolic rate with 66 + (6.23 X weight in lbs) + (12.7 X height in inches) – (6.8 X age in years).). Once you have this value, subtract 500 from the total to determine how many total calories to consume every day.


Consuming 500 fewer calories than you burn everyday will equate to 3,500 calories and thus one pound of fat loss per week. This means it will take you about 60 weeks to lose 60 lbs. It’s typical, however, to burn more calories earlier on in the weight loss effort. Losing weight gradually allows your body systems to adapt to changes and typically leads to more permanent healthy lifestyle changes.

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