How Many Calories Should I Eat To Lose Weight Fast?
To start an effective weight loss plan, you need to understand how to structure a proper daily intake of calories to lose weight fast
. Many studies have shown that significantly altering the amount of calories you consume may actually work against you, and that it is better solution to make small calorie reductions, therefore; losing the weight gradually.
Just picking a round number to cut out, like 500 or 1,000 calories, is not the best way to determine how to reduce your calorie intake. This is due to the fact, that the amount of calories consumed daily, by each individual, will vary greatly. Your activity level during each day is a variable that needs consideration.
For example, cutting 500 calories from a 2000 calorie diet, on a day when you burn 3000 calories represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan, on a day when you burned 4000 calories.
Instead, you should aim to use a percentage decrease in calories to lose weight fast. The most effective and widely accepted percentage is 15-20% below your maintenance level. Your maintenance level is the number of calories you require each day to maintain your current weight, and this figure is dependent upon how many calories you burned that day.
There are several formulas you can use to get your target calorie intake. The Harris Benedict Formula is my favorite.
The Harris Benedict Formula requires you to first determine your basic metabolic rate, which is the number of calories your body needs daily to maintain itself. You use an activity multiplier to take into account how many calories you burned during the day. It will show you what is needed to maintain your current weight, and you must subtract 15 to 20 percent from this figure, which will vary each day.
Calculate your BMR by using the following formula:
Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) - (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) - (4.7 * age in years) = BMR
Multiply that number by the activity multiplier:
Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).
Reducing the number you get by 15-20% will provide you with the target number of calories to lose weight fast. Reducing your calories by more than this level can end up slowing down your results by triggering your bodies natural starvation mechanisms.
If your calorie intake dips too low, your body will stop burning fat as a way to conserve energy.
Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass does not decrease. The formula works and it is easy. Try it out.
by: Brandon Young
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