BMR Calculator

CALORIES NEEDS TO LOSE EXCESS WEIGHT

There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight.) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie reduction alone, or by a combination of eating less and doing more. This combination of healthy eating and physical activity is best for achieving and maintaining a healthy weight.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500 a day from the total calories calculated, but not more than 1000 daily below your maintenance level. For people with only a small amount of weight to lose, 1000 calories is too much. As a guide, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

If I take 500 from my daily caloric intake I would be consuming 2510 calories daily on order to lose a pound of weight a week.

There are some exceptions for this such as PCOS, Menopause etc however, if you establish your caloric intake for your goals and play around with the numbers until you see changes.

Remember it takes more than a week or two to change so please be patient.

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