How much calorie intake should you have a day in order to achieve the body you dream? That’s everybody’s question. Interestingly, not a lot of articles tell you the answer. But good news is we will, and it’s not as complicated as you think. Knowing how many calories to lose weight can be done in three steps. Your basal metabolic rate or BMR can be solved by:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
This BMR equals the number of calories you need to get by a day. But of course, that doesn’t mean that’s the least you can take since you surely use up calories, as well. You need a little more depending on the work that you usually do. Ranging from 1.4 to 1.9, your activity factor reflects how much you work a day – your movement and your activity. Your activity factor should then be multiplied by your BMR to obtain the number of calories you need a day in order to maintain your weight. In order to lose weight, you need to take less than this.
Organizing how much weight you have to lose per day is actually a fun thing. A lot of factors have to be taken into consideration, and the overall must reflect more calories taken out than taken in. The exercise you do matters. Remember that interval training burns a lot of calories – a lot more than just aerobics. Diet also matters. Take a lot of protein to make sure your body digests and metabolizes well.
Whilst the numbers we solved can help, they are only approximations and not exact. Do not use them as gospel. Rather, use them as a starting point and an estimate of how much you should cut down. To lose a pound or two a week, you need to subtract at least 500 calories from your weekly diet. If you do weight training or protein diet, you can subtract only about 250.
When you have finished your game plan, all you have to do is put them to action. See how much weight you lose in about two weeks. If the weight you’ve lost is already enough for you, keep going. If not, do more activity. Try this one out again until you find out which diet and which amount of exercise is perfect for you. In no time, you will be able to achieve the body you’ve always dreamed.
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