How Many Calories Should I Eat A Day?
If you’re asking how many calories should I eat a day to lose weight, you’re on the right track for actually shedding those pounds. While there are some generalized rules of thumb for men and women, these standardized numbers don’t really look at the big picture. Eating 1,200 or 1,500 calories a day might help you lose a few pounds, but it might not. It all comes down to how much energy your body requires daily to maintain its current state.
Why is it necessary for individuals to ask how many calories should I eat a day?
The simple fact of the matter is that weight loss is highly personalized. The body, just like an automobile, is a complex machine. Just as no two cars have exactly the same gas mileage, few people have exactly the same calorie requirements. Ones current weight, age, height and activity levels can all come into play.
Figuring out how many calories should I eat a day to shed pounds becomes quite personalized and there is a formula that can help in the process.
Calculating Basal Metabolic Rate
Your basal metabolic rate (BMR) is the number that can help you determine the answer to the question of how many calories should I eat a day to lose weight. When you have this number, it can serve as a guide to assist you in navigating the variables that can impact the need for calories.
Determining BMR to answer the question of how many calories should I eat a day to lose weight involves a simple mathematical formula that is dependent on gender.
To determine BMR for a woman use this formula:
(4.3 x existing weight in pounds) + 655 + (4.7 x height in inches) – (4.7 x age in years). This is just the base for answering the question of how many calories should I eat a day to lose weight. The variables we’ll cover in a bit also play a role.
For men, the formula for BMR is:
(6.3 x current weight in pounds) + 66 + (12.9 X height in inches) – (6.8 x age).
Your activity level is also important for helping determine BMR and to answer the question of how many calories should I eat a day to lose weight. There are some general rules of thumb to add to the equation that can help you determine your BMR with more precision.
Use the above formula to arrive at your base BMR and then factor in activity level by:
- Multiplying initial BMR by 20 percent if you lead a sedentary lifestyle
- Multiplying initial BMR by 30 percent if you are somewhat active
- Multiplying initial BMR by 40 percent if you are moderately active
- Multiplying initial BMR by 50 percent if you are very active
- Multiplying initial BMR by 60 percent if you are intensely active, such as an athlete in training might be
Take this number and add it to your BMR to answer the question of how many calories should I eat a day. Now, reduce that number, increase activity level or do both to arrive at a figure that can assist in weight loss. Remember as you answer the question of how many calories should I eat a day to lose weight that a single pound of fat equals about 3,500 calories.
Other Factors That Can Impact The Answer
There are other factors that can come into play to answer the question of how many calories should I eat a day to lose weight. Muscle weight, for example, burns more calories at rest than weight from fat. If you are heavily muscled, your base calorie requirements might be a great deal more. This is especially so if you are highly active. Physical conditions can also play a role in the amount of calories required. Nursing mothers have greater caloric needs, for example.
Play It Safe
Starving the body of calories is just not a smart way to lose weight. While it’s generally safe to increase activity and decrease calorie consumption somewhat, seeking medical advice is always wise. A doctor will be better positioned to help you answer the question of how many calories should I eat a day to lose weight with more precision and medical concerns taken into account.
