Ways & How

How to Calculate Calories to Lose Weight Fast

How to Calculate Calories to Lose Weight Fast

Many people want to lose weight, but go about it the wrong way. Simply eating less than your caloric needs doesn’t result in a good foundation for weight loss. If you’re serious about shedding off some pounds, you need a solid plan to achieve your goals. In particular, you should know how to count calories, track the food you eat, and consume the right foods. The guide below takes you through the steps on how to calculate calories to lose weight fast.

  1.  Create a calorie deficit. One of the starting points to calculating calories to achieve weight loss is to knowing how much your body burns per day. A lot of online calorie calculators can compute this for you. From here, you can settle on a calorie deficit. In other words, how much fewer calories do you plan to consume than the amount your body burns per day. For example, if your body burns 1,800 calories per day, but you only eat 1,500 calories daily, your calorie deficit is 300 calories per day. Alternatively, besides consuming fewer calories, you can burn more calories by exercising to create a calorie deficit, or do both to optimize weight loss.

    ming for a deficit of about 500 calories a day or 20 to 25 percent less than what your calorie burns is a good way to help you gauge how much of a deficit your body can handle. Note that a pound of body fat is equivalent to about 3,500 calories. Therefore, you can use these numbers to determine how many calories you should cut to lose the desired amount of pounds within a certain period of time.

  2. Determine how many calories you should consume based on your desired calorie deficit. Most importantly, you should not be eating less than 1,200 or 1,800 calories if you’re a woman or man, respectively as those figures represent the minimum the body needs to perform its normal functions like keeping your organs working and your metabolism up. However, people have differing needs in terms of caloric intakes to not feel too hungry throughout the day. Try to establish the right range that still allows you to still go about your daily routine without any issues.

  3. Decide on the proportions of fat, protein, and carbs to consume. Losing weight is more than just skimping on calories; it also has a lot to do with the quality of the food you consume. The right proportions of these three macronutrients can help boost the effectiveness of your diet and help you feel fuller for longer. This, in turn, helps you resist the temptation to eat any food you can get your hands on. A good starting point is getting 50 percent of your daily calories from carbs, 30 percent from protein, and 20 percent from fat. Moreover, you also have to consider your various physical activities—the more intense they are, the more carbs may be needed to keep from feeling too hungry—and health conditions if applicable. Gradually, you may modify the suggested proportions.

  4. Know how to track your calories. Various applications and tools can help you with your calorie tracking. Online trackers, printable food diaries, and food journals can serve as your best friend when tracking the food you consume for each meal. Knowing how to read food labels also comes in handy, and have equipment like food scales and measuring cups readily available. In addition, you will need to refer to online databases and calorie counter books to determine the caloric values of the food you consume.

  5. Start counting. Take note of every meal you eat, and compute the corresponding amount of calories consumed. During the first few days, counting calories may be more of a chore, but stick to your goal and stay motivated. Eventually, you will get used to estimating portions and computing calories for the foods that you frequently eat. After a week or so, you should be able to determine how many calories you consume on average and how you can stick to your weight loss goals.

Remember that healthy weight loss is not easy, but it is achievable with the basic plan above on how to calculate calories to lose weight fast. Stick to this routine, and with enough determination and motivation, your calorie counting efforts will all be worth it.


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