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How to Calculate How Many Calorie to Lose Weight through Dieting

How to Calculate How Many Calorie to Lose Weight through Dieting

How many calorie to lose weight should be understood well if you want to make your weight loss program runs smoothly. When you know about it well, then it will be easy to calculate the calorie intake that is needed every day. Essentially, you only need to calculate by using simple equations in math. If you search the internet, there are many calorie calculators that can be used for easy calculation.

Caloric Effect

Calorie is the heat energy measurement that is gotten from eating foods that have been burned. Food types consumed will determine the energy amount released. The energy is gotten after the calorie of particular food is burned. One pound is equal to 3500 calories.

It means that if you plan to lose about 1 pound in a week, then you have to eliminate your daily calorie intake about 500 calories. Otherwise, you also can burn 500 calories by doing some exercises every day.

Everyone needs minimum caloric intake differently every day, because the activity level and body composition is different in every person. The American College of Sports Medicine (ACSM) has set a guideline that women should have no fewer than 1200 calories, whilst men should be 1800 calories at minimum amount.

The bodybuilders and fitness models, Tom Venuto also wrote about how many calorie to lose weight in his book entitled Burn the Fat Feed the Muscle. He also suggested that dieters should stop a dieting concept of taking very low calorie for weight loss.

Harris-Benedict Formula

This formula is used to determine the Basal Metabolic Rate (BMR) by using weight, height, sex and age factors. In this way, the calculation to determine calorie needs will be more accurate. This calculation is quite effective in all people except those who are extremely obese or extremely muscular.

how many calorie to lose weight

The BMR is the sums of calories burned inside your body for all body functions every day, such as digestion, circulation, temperature control, cell reconstruction, respiration and other metabolism process inside your body in daily basis. The exercises are not included.

Formula to Calculate BMR:

  • In Men:

BMR = 66 + (13.7 x weight in kg) + (5x height in cm) – (6.8 x age)

  • In Women:

BMR =  655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)

Note: 1 kg = 2.2 pounds

         1 inch = 2.54 cm

After you get your BMR, then calculate the Total Daily Energy Expenditure (TDEE) by multiplying the result by the activity factors, such as;

  • No exercise or little and desk job: BMR x 1.2

  • Lightly sports or exercise one to three times per week: BMR x 1.375

  • Moderate sports or exercise three to five times per week: BMR x 1.55

  • Hard sports or exercise 6 to 7 times per week; BMR x 1.725

  • Hard sport and physical work every day or marathon, training, football camp in two times per week: BMR x 1.9.

The result of the multiplying will be the amount of calories to eat daily so the current weight can be maintained. Reduce the amount of calorie intake from how many calorie to lose weight.



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