How Many Calories Should I Eat to Lose Weight?

To lose weight, calories matter but the types of food you eat is even more important. Learn how many calories you need.

A healthy weight is important for several reasons including health, image, and self-confidence. Though weight loss may occur by limiting your calories, it may not necessarily improve your health if you’re still eating an unwholesome diet. The types of calories need to be taken into consideration. Not only will a wholefoods diet bring you wellness, but it will also transform your body shape and bring you confidence.

Following are some tips to help you calculate your calories but also guide you with food choices. Please note that the more you reduce your calories from your current eating regimen, the hungrier you will be in the beginning. Therefore, be patient with yourself. Concentrate on your goals to help you overcome any cravings.

How Many Calories You Need to Lose Weight

There are many techniques and trackers available to help you calculate your calories. Depending on your precision preference and mathematical skills, you may choose the one that is suitable to you. Below are two techniques that I use, but you may also refer to my article Easily Calculate Calories to Lose Weight for more detailed information. One is simple and the other more complicated but precise.

Simple Formula for Calculating Calories

  • You are male.
  • You weigh 200 pounds.

Formula:

  • Body Weight x Multiplier (12-13) = Calories Needed Per Day

Example:

  • Body Weight (200) x Multiplier (13) = 2,600 Calories Needed Per Day

More Precise Formula for Calculating Calories (Men)

  • You are male.
  • You are 35 years old.
  • You weigh 200 pounds.
  • You are 5 feet, 10 inches tall (70 inches total).
  • You are moderately active and play sports five days per week.

Conversion Tool:

  • 2.2 pounds = 1 kg.
  • 1 inch = 2.54 cm.

Formula:

  • RMR = 66.47 + (13.75 x weight in kg.) + (5 x height in cm.) – (6.76 x age in years)
  • RMR = 66.47 + (13.75 x 90.9 kg.) + (5 x 177.8 cm.) – (6.76 x 35 years)
  • RMR = 66.47 + 1,249.88 + 889 – 236.6
  • RMR = 1,968.75 (rounded up to 1,969)
  • TDEE = RMR x Activity Factor
  • TDEE = 1,969 x 1.7 (moderately active)
  • TDEE = 3,347.3 (rounded up to 3,347)
  • Calories to Lose Weight = TDEE – 20% Calorie Deficit
  • Calories to Lose Weight = 3,347.3 – 669.46 Calories
  • Calories to Lose Weight = 2,677.84 (rounded to 2,678 Calories per Day)

More Precise Formula for Calculating Calories (Women)

  • You are female.
  • You are 45 years old.
  • You weigh 190 pounds.
  • You are 5 feet, 6 inches tall (66 inches total).
  • You are lightly active and working out 3 days per week.

Conversion Tool:

  • 2.2 pounds = 1 kg.
  • 1 inch = 2.54 cm.

Formula:

  • RMR = 655.1 + (9.56 x weight in kg.) + (1.85 x height in cm.) = (4.68 x age in years)
  • RMR = 655.1 + (9.56 x 86.36 kg.) + (1.85 x 167.64 cm.) – (4.68 x 45 years)
  • RMR = 655.1 + 825.6 + 310.13 – 210.6
  • RMR = 1,580.23 (rounded up to 1,580)
  • TDEE = RMR x Activity Factor
  • TDEE = 1,580 x 1.5 (lightly active)
  • TDEE = 2,370
  • Calories to Lose Weight = TDEE – 20% Calorie Deficit
  • Calories to Lose Weight = 2,370 – 474 Calories
  • Calories to Lose Weight = 1,896 Calories per Day

Healthy Calories to Lose Weight

As mentioned earlier, the types of calories you put into your body will not only help you lose weight but will also make you healthier. Wholesome foods will also transform your body into a shapely physique or figure which is much more appealing than just being a smaller version of your bigger self. Best of all, the right foods will help you lose weight faster. Following are a few quick tips to better your diet, but you may also check out my article Is Calorie Counting the Best Way to Lose Weight? for some more detailed tips.

Foods to Stay Away From for Better Weight Loss

  • Eliminate sugars.
  • Curtail fruit juices.
  • Minimize starches.
  • Reduce vegetable oils (stick to flaxseed oil and extra virgin olive oil).
  • Dispose of artificial sweeteners (try to Stevia).
  • Watch out for processed foods labeled “organic” and “gluten-free.”

Foods to Include for Quicker Weight Loss

  • Rev metabolism with protein.
  • Get lean with greens and vegetables (corn and peas are not veggies).
  • Include small amounts of starches after workouts only.
  • Add healthy dietary fats.
  • Flush toxins and body fat with pure water and herbal teas.

Closing

Remember that counting calories isn’t the only important matter for losing weight. You must eat a wholesome diet which will better your health, transform your body, and boost your confidence.

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