UPDATE: If you like this tip, be sure to sign up for out FREE Electronic Diet Exercise Magazine, The Middle Management Measure. Did I mention that is was FREE?
Note: This is a very high level method for calculating the number of calories you need to burn fat. For a more detailed explanation with detailed numerical examples, visit How Many Calories do I need to Burn Fat or Build Muscle?.
Warning: Math Content!
Update: If you don’t like the math content below, a Calorie Calculator is now available!!!
I have been asked this question several times over the course of this blog – so I am going to post my “quick and dirty” calculations to determine the number of calories for fat reduction.
Step 1: Determine your weight and % Body Fat.
Step 2: Calculate your lean body mass.
Example: Total Body Weight x (100% – % Fat) = Lean Body Weight
Step 3: Calculate the approximate calories burned per day by multiplying by lean body mass by 15.
Example: Lean Body Weight x 15 = Total Calories Burned Per Day
Step 4: To lose one pound per week, you should subtract 500 calories per day for each pound you want to lose per week. (Disclaimer: You should strive to lose no more than 1 to 2 pounds per week. Consult a physician before beginning any weight loss program.)
Example: Calories Burned Per Day - 500 = Total calories per day to lose 1 pound per week
Example: Calories Burned Per Day - 1000 = Total calories per day to lose 2 pounds per week
And that is the quick and easy calculation to approximate the number of calories you need to eat to lose weight.
UPDATE: If you like this tip, be sure to sign up for out FREE Electronic Diet Exercise Magazine, The Middle Management Measure. Did I mention that is was FREE?
UPDATE: If you would like to know how to calculate body fat percentage, see this page on Body Fat Percentage and Weight Loss.
UPDATE: Some of you have asked “How many calories do I need to eat to build muscle?“ Click the link to find out now!
Filed under: Burning Fat, Calorie Counting, Food, Health, Health and Fitness, Life, Misc, Miscellaneous, Nutrition, Ripped Abs, Weight Loss | Tagged: Health, Weight Loss
That is really simple and true. All of the fancy diets that limit one thing or another saying that you will lose weight by eating this or that, they all come down to the fact that you have to consume fewer calories to lose wieght. That is a fact. (And/or burn off more calories than you are consuming. )
Vivian
[...] The Middle Manager Managing Our Middles by Losing Fat and Building Muscle « How many calories should I eat to lose weight? [...]
This is a great post. I added this to the spreadsheet I use to track calories. Now all I have to do is enter my Weight, and BMI, and the spreadsheet tells me how many calories to eat.
[...] I’ve added a couple new calculators to my Calorie-Counting Spreadsheet. I created them with math taken from two of The Middle Manager’s recent posts. This one about how many calories to eat in a week, and this one about how many meals to eat in a day. The meals per day one isn’t exactly new information, but it’s good to be reminded. I recently slipped into a pattern of eating 3 times a day, and it’s definitely hurt my progress. I’m going to use this new information to get back on track. [...]
[...] I’ve added a couple new calculators to my Calorie-Counting Spreadsheet. I created them with math taken from two of The Middle Manager’s recent posts. This one about how many calories to eat in a week, and this one about how many meals to eat in a day. The meals per day one isn’t exactly new information, but it’s good to be reminded. I recently slipped into a pattern of eating 3 times a day, and it’s definitely hurt my progress. I’m going to use this new information to get back on track. [...]
I’ve tried, to various degrees of success, spreadsheets, journals, web apps and a ball point pen on the back of my hand, in an effort to keep track of my daily calorie consumption.
Check out
http://www.wisegeek.com/what-does-200-calories-look-like.html
for actual photographs of what 200 calories looks like. a little butter, some bacon, or LOTS of celery?
[...] have to burn to lose you ask? Answer: In order to lose one pound you need to burn 3500 calories. (see calculations) Yes, that sounds like a lot, but it’s really not too bad. If you can cut just 500 calories a [...]
[...] Body Mass By far, my most visited post is the one concerning “How many calories should I eat to lose weight?“ The questions/comments I get most often concern Lean Body [...]
Great site, we added you to ours as a link for March & April 2007.
I think the number one mistake a lot of folks make is not figuring out how many calories they need — and thus over eat. It’s good to do the math and then you know and can make healthy changes to your food plan. Lady Rose, (more then 60 lbs lost, less then 90 to go!), founder of The Diet Pulpit, co-author of Incredible Shrinking Ladies blog
[...] How Many Calories – The Calculator By far, the most popular post here at my blog has been “How many calories should I eat to lose weight?” [...]
Great post. It’s also important to analyze when trying to gain weight.
Hi you can also work out your BMR which stands for basic metabolic rate which is a handy thing to know when working out how to lose weight.
Very interesting post!
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