Calories To Lose Weight

In order to lose weight you need to expend more calories than you consume.  That is why it is important to know the amount of calories to lose weight specific to you. Pretty simple concept right?  Then why do people have so many problems dieting?  This can be a variety of reasons, here are a few.

1. They choose an unrealistic diet that they cannot follow
2. They cut their calories too much and the body goes into starvation mode
3. They do not follow through with the diet

Although I am not a nutritionist, I can give you a starting point on how to lose weight.  The idea behind this is to figure out, specific to you, the amount of Calories To Lose Weight.

Before I give you the formula on calories to lose weight I want to impress upon you the importance of this number.  It is my belief that when people start a diet they cut too many calories.  When they do this your body thinks that it is going to starve and literally slow your metabolism.  If this is continued, your body will store the foods that you eat as fat in fear that less food is coming.  We need to avoid this at all cost.

How do I figure out how many calories I need to lose weight?

One of the best and easiest ways to figure out the calories to lose weight is using then BMR.  BMR stands for Basel Metabolic Rate.  This formula gives you the amount of calories you need to consume to maintain your current weight if you did nothing but lie in bed all day.  Knowing this number you then can use a activity multiplier to give a great estimate in how many calories you actually consume.

Once you have the calories that you actually consume you then can manipulate that number for weight loss.

You need to expend 3500 calories to lose a pound of fat.  A simple formula is to consume 500 less calories a day while exercising and expending 500 more.  This will give you a 1000 calorie deficit per day resulting in 7000 calorie deficit per week.  This should equal a 2 lb per week weight loss.

I would like to say that just by following this example you will get to where you want to go.  Unfortunately your body does not like change and it will try to adapt.  There are methods out there to avoid this.  But it is outside the scope of this article.  If you would like more information on one of the internet best programs CLICK HERE for the Internet Top Diet Program.

To figure out your BMR I recommend using a formula that incorporates body fat.  This will give you a more accurate number for calories to lose weight.  So the first  thing we need to do is find our body fat.  All variables are in either lbs or inches.  If you want to download a program to do this for you CLICK HERE.

Calories To Lose Weight Formula

Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight

Body Fat for Women
Factor 1 = (Total body weight x 0.732) + 8.987
Factor 2 = Wrist measurement (at fullest point) / 3.140
Factor 3 = Waist measurement (at naval) x 0.157
Factor 4 = Hip measurement (at fullest point) x 0.249
Factor 5 = Forearm measurement (at fullest point) x 0.434
Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5

Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight

To Figure out your BMR we need our lean body mass in kg
Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)

Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9

Once you have this number you need subtract you will have the amount of calories to maintain your weight at your current activity level.  From this point you just need to subtract 500 calories to get put you in a calorie deficient consumption.

If you prefer a quicker method you can download my free body fat and BMR calculator  Just Click Here to download.  The program needs Microsoft framework 3.5 to run.  If this is not on your computer it will prompt you to install.

From here you need to monitor your weight weekly and make adjustments if needed.  This with exercise should yield 2 lbs or fat lose a week starting out.  There are more techniques out there to lose weight faster.  I am not a nutritionist, so I feel I am not qualified to give out this information.

I do how ever want to point you in the right direction.  This is the internet’s best program for rapid weight loss and it has helped thousands.  If you are serious about losing weight fast this is the program for you.

Click Here for the Internets Best Weight Loss Program

Thanks For Reading

Calories to Lose Weight

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As part of this blog I am going to be recording some of my meals, workouts and diet plans. I know that this sounds bad, seeing this is the first day that I am posting on the blog, but I am going to be honest. Today is going to be a cheat day. I believe that when figuring out your calories to lose weight, you need to include a cheat day or meal at least once a week.

It’s my companies annual baseball outing. So I am probably going to have at least 1 cheeseburger with onions, mayo and mustard, one brat, and probably 6 beers. I know that this is not the healthiest meal but hey it’s a cheat day. But I will still be OK overall if you average all my calories.

I guess the important thing that I really cheat like this rarely. I actually have different types of cheat days. Some are just one meal and others, like holidays, I eat whatever I want. The amazing thing is that even I those cheat days I do not eat as much as I used to. It all has to do with the times and quantity that I am accustomed to eating now. I will explain more about this tomorrow.

In short I wanted to tell you that it is OK to cheat on your diet once in a while. In fact I believe that it is almost necessary to do so. Your body does not like change. If you consume too little calories for too long your body will actually slow your metabolism to maintain its weight. Again, more on this tomorrow. If you can’t wait then you may want to take a look at the Diet For Abs blog. There is a lot of good info here.

See you tomorrow

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Calories to Lose Weight Calculator

If you are already check out other post on this blog this may not be very helpful to you.  I wanted to place all my calories to lose weight calculator on one post.  So far I have developed 2 calculators, but I have found another one online.  Once I create other Calories To Lose Weight calculators I will place them on this page.

Here is the easier of the calculators.  The equation is easy but not quite as accurate.  It only uses one parameter, weight.

Basic Calorie Requirements Calculation Based on Activity Level:
Sedentary : 13 X Weight = Avg. cal/day
Sedentary is not exercising at all.
Moderately Active: 16 X Weight = Avg. cal/day
Moderately Active is exercising approximately 3-4 times per week
Very Active: 19 X Weight = Avg. cal/day
Very Active is 5-7 strenuous exercise sessions per week.
Click the link below to download this calculator.

Download Calculator

The other calculator is little more complicated but will get you more accurate results.  The formula is as follows.

Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight

Body Fat for Women
Factor 1 = (Total body weight x 0.732) + 8.987
Factor 2 = Wrist measurement (at fullest point) / 3.140
Factor 3 = Waist measurement (at naval) x 0.157
Factor 4 = Hip measurement (at fullest point) x 0.249
Factor 5 = Forearm measurement (at fullest point) x 0.434

Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight
To Figure out your BMR we need our lean body mass in kg

Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)

Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9

Click the link below to download this calculator.

Calories to Lose Weight Calculator

Remember that this is just a starting point and that there is ways to speed up your efforts.  I strongly recommend the fat burning furnace.  It is the best diet plan on the internet.  You are truly interested in rapid weight loss this is the program you must check out.

Click Here For Rapid Weight Loss

I wanted to thank you for reading.  If you would like more information please visit calories to lose weight blog home page.

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Just in case you did not read the announcement page, I want you to realized the importance if finding exactly how many calories you should consume to lose weight.  Make sure that you read the Calories To Lose Weight post.  You see the biggest mistake most people make is cutting too many calories.

If you cut too many calories your body will go into starvation mode.  This will bring your metabolism to a halt and you will tend to store more fat.  You will have less energy to exercise and most likely lose muscle.  And one lb of muscle will expend 35 to 50 calories per day doing nothing.

The following is another equation to find how many Calories To Lose Weight.  It is not quite as accurate as the other formula I have posted on the calories to lose weight announcement page.  But it is easier.  Here is the formula:

Basic Calorie Requirements Calculation Based on Activity Level:
Sedentary : 13 X Weight = Avg. cal/day
Sedentary is not exercising at all.
Moderately Active: 16 X Weight = Avg. cal/day
Moderately Active is exercising approximately 3-4 times per week
Very Active: 19 X Weight = Avg. cal/day
Very Active is 5-7 strenuous exercise sessions per week.

Again once finding the magic number all is needed is too subtract 500 calories.  This should put you in a calorie deficient with going into starvation mode.

There is a faster way for Weight Loss

Yes, the more and more I read about this the more excited I get.  Calorie shifting and actually cheating on your diet can be faster method for rapid weight loss without going into starvation mode.

The idea is to cut calories on certain days lower than you normally would and then eat more on other days.  Sounds simple, not exactly.  There is a specific formula for this that produces amazing results.  If you would like more information on this CLICK HERE.

Check out the Internets Best Weight Loss Program Now!

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