How Many Calories Per Day to Lose Weight?
There are 3500 calories in 1 pound. In order to lose weight, you need to burn off an excess of 3500 calories. You can ensure weight loss by learning the information in this article.
How Many Calories Do I Need Each Day to Maintain My Current Weight?
Special formulas to figure this out do exist, but a k factor of 10 to 12 can be used for a pretty accurate number. The k factor represents how many calories you need to maintain 1 pound of body weight. Use a k factor of 10 if you have a slow metabolism and 12 if you have a faster metabolism.
The idea here is to calculate how many calories you body needs to maintain it’s current weight at rest. In other words, if you were to lay in your bed all day and do nothing, we are trying to figure out how many calories you body needs to sustain itself. When we figure out this value, we can then work on creating a sensible calorie deficit that will allow you to lose weight.
Example: Bob has a slow metabolism. He will be using a k factor of 10. Bob currently weights 200lbs. Bob will need 200lbs x 10 calories per pound = 2000 calories per day to maintain his weight of 200lbs at rest.
Knowing this Information, How Do I Lose Weight?
Now that you know how many calories you need per day to maintain your current weight at rest, you can now structure a daily meal plan and exercise program to enhance weight loss.
If you are eating to maintain your weight at rest, any other activity you do throughout the day will burn off excess calories, which will eventually result in weight loss. Try eating 200 to 300 calories below your maintenance level and then add some exercise to your weekly schedule. You will start losing 1 to 2 pound of fat per week if you are consistent throughout.
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