Ways & How

How to Determine Caloric Needs to Lose Weight

How to Determine Caloric Needs to Lose Weight

If you’re serious about losing weight, a simple equation involving the calories in the food you eat won’t do the trick. To create a measurable plan of action, you have to know how to determine caloric needs to lose weight. The useful guide below walks you through a step-by-step plan of determining your caloric needs.

  1.  Estimate your caloric needs. Your caloric need refers to the number of calories you should consume daily to maintain your weight. An established formula to determine your caloric need is called the Harris-Benedict equation, which reflects your basal metabolic rate (BMR).

  2. Compute your BMR. Your BMR pertains to the number of calories your body needs to complete its normal functions, like digesting the food you eat, breathing, and keeping various organs working. To determine it, use the equation below:

  3. For women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

  4.  For men: 66 + (6.



    weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

  5.  The BMR value is not complete without factoring in your daily activity level. Simply multiple the value computed in step 2 with the value corresponding to your daily activity level.Sedentary lifestyle (little or no physical activity): 1.2Moderately active lifestyle (play sports regularly, exercise most days): 1.55Extra active lifestyle (very intense exercise, hard training, daily sports, or physical job): 1.9The new value is approximately the number of calories you need on a daily basis to maintain your current weight. If you consume more calories than your BMR, chances are, these extra calories will add to your body weight.

  6. Very active lifestyle (intense exercise most days a week): 1.725

  7. Lightly active lifestyle (light exercise): 1.375

  8.  Cut back on calories. To lose weight, you have to take in fewer calories than the value computed in step 3. Eat less food, and identify those that contribute the most to your daily calorie count. Moreover, take note that 3,500 calories equals one pound. Therefore, if you reduce your intake by 500 calories a day, you can lose one pound per week. Experts recommend gradual weight loss, and a healthy range is 0.5 to 2 pounds per week. This may be too slow for some, but small amounts add up to big losses over time. When cutting back on calories, never eat less than 1,200 calories a day as this may be harmful for your health.

  9. Get active. Work out or do more physical activities on a regular basis to complement your reduction in caloric intake. A regular 45-minute workout session can burn over 250 calories, possibly even more, depending on the type and intensity. Combining calorie reduction with an active lifestyle helps speed up your weight loss.

Now that you know how to determine caloric needs to lose weight, all you have to do is put these steps into action and commit to reducing and burning a certain amount of calories every day through proper diet and regular workouts.

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