If you want to lose weight by cutting down your calorie intake, you may find it difficult because you don’t know how many calories are needed to achieve weight loss. Everyone has different calorie needs that vary according to body size, age, activity level, and genetics. This means that a particular weight loss diet that worked for someone else might not work for you.
For effective weight loss, you’ll have to estimate the number of calories you personally need to eat in a day to lose weight and then apply that to your diet plan.
- Calculating your calories per day – there are a lot of on-line calculators you can use to give you a quick answer.
- Or you can put your numbers into the following:
655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) – (4.7 x your age in years).
For example, the result for a 40-year-old, who is 5-foot, 5 inch and weighs 160 pounds, will be 1,468 calories.
Conventional advice given when trying to lose weight is to take 500 to 1000 calories from what you normally burn daily. This will yield a manageable loss of 1 to 2 pounds in a week because 1 pound equals 3,500 calories.