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How Many Calories Should I Eat To Lose Weight?

How many calories should I eat to lose weight?

How Many Calories Should I Eat to Lose Weight?

This probably the most common and misunderstood question I get all the time.

Many people struggling to lose weight will automatically start reducing their daily calories in an effort to start shedding pounds.

The problem with simply “cutting calories” without having a specific plan set out is that you may actually have no idea how many calories you really should be consuming to lose weight, nor the amount of calories you require just to sustain your current weight.

It is crucial that you calculate your targeted daily calorie requirements using data specific to your situation, before determining how many calories you need to effectively lose body fat.

Extreme Calorie Restrictions Can Negatively Impact Fat Loss Efforts

It’s counter-intuitive.

Consuming too few calories will simply cause you to lose more water and lean muscle tissue instead of body fat and ultimately put you in a worse position than where you started.

I found that 80% of my online clients prior to coming to me, followed diets that were too low in calories and not conducive to fat loss.

And when they saw no results, they aggressively cut their calories even more.

But when I had them increase their calories with healthy whole food they began losing fat again.

In order to shed mainly body fat and retain lean muscle tissue, moderation is crucial. You should reduce your daily calorie intake by no more than 20% of the number of calories required for weight maintenance.

Aggressive calorie cutting will not only cause you to lose water and muscle , your body will also suffer from a slowed metabolic rate and inadequate nutrition.

Instead, start by reducing your daily calories by only 20%, your body will be able to retain lean muscle tissue while mainly shedding fat.

Identifying Your Calorie Requirements For Weight Maintenance

Before you calculate the number of calories your body specifically needs to lose weight, you first need to know how many calories are required to maintain your current weight.

A number of factors go into determining this number, including your age, weight, height and gender, as well as the following factors:

Your BMRTo figure out the daily calorie intake required for you to lose weight, your first step is to first determine how many calories you need to consume for weight maintenance.

To determine this number, you’ll need to find your BMR, or your ‘Basal Metabolic Rate’. This number represents the minimum amount of energy in calories that a person requires to keep the body functioning at rest.

Your BMR is the largest determining factor in your metabolic rate and how many calories are required to maintain, lose or gain weight. Knowing your BMR is KEY to helping you adjust your calorie intake in order to help you lose weight.

Your BMI – Your Body Mass Index – or “BMI” – is a rough indicator your body fat percentage based on your height and weight compared to the average population.

Although BMI is ‘standard’ measurement and no way tells the whole story, it can give you a rough idea of whether you are overweight, underweight, or at a normal weight.

Generally speaking, those who fall within a BMI range of 18.5 – 24.9 are considered to be of a healthy weight. Anything above 25.0 is considered overweight, and anything under 18.5 is considered underweight.

Personally, I find comparing yourself to an average population who are mostly unhealthy and bordering on obesity is a bad idea.

Body fat percentages are very personal in nature. If you are serious about your fitness goals, I highly recommend you have your body fat measured by a professional.

Your Activity Level – The amount of calories that you burn through daily activity and exercise will have a huge influence on the number of calories you need to maintain your body weight.

Classifying your activity level as either sedentary, light, moderate or heavy will be required when calculating how many calories your body needs to maintain its current weight. Most people who have an office job and generally do challenging workouts 5x per week would be considered at a moderate activity level.

Calculating Your Calorie Requirements For Weight Loss

To simplify things, using a basal metabolic rate and calorie calculator is an easy way to determine your required daily calorie intake to help you lose weight – which should be 20% below your calorie intake required to maintain your current weight.

Find out how many calories you actually need to lose fat by plugging in specific information about yourself in the calculator found at this link:

http://maximumafterburn.com/fat-calc.html

IMPORTANT: As your weight lowers, you should be recalculating your required number of daily calories on a regular basis to ensure that you stay on the path to reach your goal weight.

The Bottom Line

Losing weight is not just a matter of blindly “cutting calories”.

You need to find that ‘sweet spot” in your calorie reduction which will allow you to lose body fat with minimal risk of losing lean muscle.

Once you tailor your diet regimen specifically to your body and your lifestyle you will effectively lose fat tissue, and keep it off over the long haul.

PS. If you want to learn how to kill body fat 24/7==> join me at BodyMax 212°F today!

-Mike S.

 

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