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How Many Calories Should I Eat To Gain Weight: For weight gain, take your BMR number and add anywhere from 250 to 300 calories. The calorie calculator above does all the math for you to figure out how many calories you should eat per day. How Many Calories Should I Eat To Maintain Weight: The Calorie chart above shows your daily calorie limit.
How Many Calories A Day Should I Eat To Lose Weight: To lose about 1 pound a week, simply reduce your calorie intake by 500 calories a day. How Many Calories Should I Add To Gain Weight: Same idea as losing weight, add 500 calories per day to gain about 1 pound per week.
Remember, for successful weight loss that you can maintain over time, eat foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.
In order to reduce 1-pound per week, just reduce your entire calories given in the table by 500 per day.
When it comes to weight loss, the most fundamental thing to understand about your body is how many calories it needs. In the next few sections I’ll explain, in simple language, exactly what you need to know and, more importantly, how to calculate how many calories you need for weight loss and weight maintenance. Simply put, if you consume more calories than your calorie burn you gain weight, if you eat less calories than your calorie burn you lose weight.
There are many other factors at play, however, this basic principle is the most important factor to consider as it helps you to calculate your daily target calorie intake. If you get this right you can lose weight easily and maintain your ideal weight for the rest of your life.

There are several methods for calculating BMR and, as with lots of things related to weight loss, it’s a bit of a mine-field. There will inevitably be variation across all methods making it difficult to work out which is most accurate but my preference is the Mifflin St Jeor Equation which does not require a body fat reading.
If you want to research some other methods you can read up on the Katch-McArdle (KA) formula or the Harris Benedict Method. To apply this to weight loss, if you’re looking to maintain your current weight then your daily target calorie intake should be close to your daily calorie burn. If you’re looking to lose weight then you should aim to consume less calories than you burn, and if you’re looking to gain weight you should aim to consume more calories than your calorie burn.
For weight loss, my recommendation is to aim for a 20-30% calorie deficit as it’s not too uncomfortable and you should see weight coming off at a steady pace. If you try to go much faster than that, in all likelihood you’ll be losing muscle, not fat which is not good! It is completely undeniable that the best way to lose weight is to eat less and exercise more and this has been proven time and time again by thousands of people the world over and ratified by hundreds of studies into the subject.
When it comes to weight loss, calorie management is king, which means you can pretty much eat anything you want as long as you consume less calories than you burn. As such, what you put into your body matters, not only for weight management but for overall health and wellbeing so while it is possible to eat anything you want and still lose weight, the best way to maintain a healthy, strong body is to choose healthy foods. To find out how to turn all of this into reality, check out my weight loss eBook which covers these topics in more detail.
The book provides you with some basic information on nutrition and step by step instructions on how to design your very own personal weight loss plan.
As an ingfit member you also get 50% discount: check out your welcome email for the discount code. This Weight Loss Calculator even takes into account how much weight you want to lose and in how many days! Your BMR is important to known because this is the amount of energy your body needs to function (to maintain your current weight). This is a very important number to know because you can’t eat more than this in order to lose weight. However, some people may be interested in seeing the actual Harris Benedict Equation to find their BMR themselves. This Exercise Factor is especially important to consider if you’re going to be adding exercise while trying to lose weight. Moderately active means something like walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). Drink More Water: Drinking more water can increase the number of calories you burn for up to 90 minutes!
Exercise and Lift Weights: When you start eating less calories per day, your body will begin to adapt by needing less calories. Whether you are trying to shed few pounds or trying to put on little weight, you should know how much calories you should be taking in a day. For example, interval and resistance training burns excess calories when compared to the normal workouts and typical aerobics. If you are someone, who is consuming more of junks and oily grubs then stop it right away because they have 0% nutrition and only leads to weight gain and not weight loss.
Now that you look back on your reality tv experience, would you say it had a negative or positive impact on your life? The thing is, even when you are trying to lose weight you need to make sure that you are eating enough so your body doesn’t go into starvation mode. When that happens, your body uses the calories it consumes in the most efficient way possible. Essentially, there are two different approaches, depending on whether or not you have a body fat percentage reading, and several different formulas beyond that.
If you want to do this manually you can check out the equations found through the above links but if you want to save time you can use our free weight loss calculator. However, eating the right foods can help your body to burn fat much more efficiently due to the thermic effect of food. Now, figuring out how many calories you should be eating to lose weight can be a bit challenging because there is some math involved. Once this Calorie Weight Loss Calculator has all the information, it will tell you exactly how many calories you need to eat per day in order to lose weight and also how realistic your weight loss goal may be.
However, if you’re following a specialized program or under the supervision of a health professional, continue as you plan.

Remember, this equation tells you how many calories you need to eat to MAINTAIN your weight.
That’s why eating at a 500 calorie deficit should make you lose 1 pound a week (500 * 7 = 3,500). Do not get discouraged when you don’t lose the same amount of weight every single week. To really help you boost your weight loss, try eliminating all juices and sodas from your diet. It’ll help you feel fuller, can increase your metabolism, and help your muscle repair after a tough workout.
While it’s best to eliminate these foods for weight loss and health, you can at least greatly reduce these products. Breakfast helps get your metabolism up and running again AND studies have shown that eating a good, healthy breakfast will help you feel fuller throughout the day and keep you from reaching for unhealthy snacks. The reason is that 500c every day deficit yields around 3500c weekly deficit, Now this is total calorie amounts one requires burning to lose 1-pound fat. We Constantly Keep This Blog Updated & Explain You Some Best Ways To Lose Weight, Best Weight Loss Pills For Women, Ultimate Exercises, Healthy Foods And So On. Which means if you did NOTHING all day you would have to eat 1285 calories but that is not healthy at all.
The website will automatically calculated the minimum amount of calories I should eat if I want to lose 2lbs per week based on my height and weight. Of course, stick to lean meats like fish, chicken, lean ground turkey, and lean ground beef. Studies have shown that lifting weights helps build your muscles so that your metabolism doesn’t drop to nothing. Instead of eating these foods, eat whole grain foods and other foods that are full of fiber. While there are many free workouts online and many simple guides online, nothing will get you faster weight loss results than by sticking to an actual weight loss plan that includes changing your diet AND exercise. On the other hand, I found that such reductions are very aggressive at first and cutting excess calories soon sets up for a longer period fat-loss failure.
I'm betting you burn about 1500-1800 just existing (doing what you do every day), so anything extra burned off will be lost. I would suggest eating about 2000 calories a day in 6 smaller meals spread throughout the day. The rule of thumb when it comes to exercise is that after you exercise you should consume half of the amount that you burned.
You just have to make sure you update it as you lose weight so that the calorie count is accurate. And if your body does stop losing weight and you know you’re eating the right amount of food, try increase the number of calories you take in. In fact, many hard core soda drinkers often lose 5 pounds in a week from eliminating soda altogether!
You don’t need to only lift weights, you can also do body weight exercises like push ups, pull ups, and so on.
This now means you have to burn about 1215 calories to get the 500 deficit you want to shoot for to lose weight. Whatever the case may be, try adding or subtracting 200 calories at a time and seeing what happens at 1 week intervals.
Walking around throughout the day will burn some of those off so lets say you have 800 left to burn.
I've gone down to 500 calories a day, drinking calorie free tea and those 100 calorie snack packs, but it's NOT fun..
Weightlifting for 1 hour will burn about 265 calories unless your going really intense and biking will burn about 673 calories an hour going 12-14 mph giving you 973 calories burned.

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