For many individuals, shedding pounds can be a challenging task. While there are countless diets, exercise plans, and supplements on the market, the key to losing weight is often simple math: consume fewer calories than you burn.
So, how many calories should you be eating each day to shed pounds effectively? The answer depends on a variety of factors, such as your age, gender, weight, height, and activity level.
To begin, determine your basal metabolic rate (BMR), which is the number of calories your body needs to perform basic functions like breathing and regulating body temperature. There are numerous BMR calculators available online that can provide a rough estimate. For example, a 30-year-old woman who weighs 150 pounds and is 5’6” tall has a BMR of roughly 1,389 calories per day.
Next, factor in your activity level. If you are sedentary and do not exercise, multiply your BMR by 1.2. If you are lightly active and engage in light exercise or sports 1-3 days per week, multiply your BMR by 1.375. If you are moderately active and exercise or play sports 3-5 days per week, multiply your BMR by 1.55. If you are very active and engage in intensive exercise or sports 6-7 days per week, multiply your BMR by 1.725. If you are extremely active and engage in demanding physical activity or sports multiple times per day, multiply your BMR by 1.9.
Using our previous example, let’s say the 30-year-old, 150-pound woman is moderately active and exercises 4 days per week. She would multiply her BMR of 1,389 by 1.55, which equals 2,154 calories per day.
However, in order to lose weight, you need to consume fewer calories than you burn. A pound of fat is roughly equivalent to 3,500 calories, meaning you need to create a calorie deficit of 500-1,000 calories per day to lose 1-2 pounds per week. Therefore, the 30-year-old woman who wants to lose a pound per week would need to consume 1,654 calories per day (2,154 – 500).
It’s important to remember that weight loss is not just about counting calories. Eating a balanced, nutritious diet and incorporating regular exercise into your routine can also play a crucial role in achieving your weight loss goals. Consult with a registered dietitian or healthcare provider to determine the best calorie intake and weight loss plan for your individual needs.