How Many Calories Should I Eat a Day to Lose Weight – The Calorie Deficit Formula
How Many Calories Should I Eat a Day to Lose Weight
OK…so, here’s the skinny on shedding those stubborn unwanted pounds. If you’ve been asking yourself lately, “How many calories should I eat a day to lose weight”, then today is your lucky day. It’s really simple…..all you have to do is eat less and burn more than you eat until you reach your goal weight. But, there is a scientific formula to the madness….
First of all, there are 3,500 calories in one pound. Removing 3,500 calories from your diet per week will help you lose 1 pound a week. This may sound like a challenge, but it’s really not….so don’t let it frighten you. When you get yourself into a daily habit, you will be losing weight before you even know it. So, in a nutshell, if it takes a 3,500 deficit to lose 1 pound in a week, then you need to eat 500 calories less on a daily basis (3,500 calories divided by 7 days equals 500 calories a day).
So, if you create this deficit and combine that with a healthy diet and a daily workout plan, you will be on your way to losing weight and feeling amazingly healthy and energized.
How Many Calories Should I Eat a Day to Lose Weight – Diet Fads Don’t Work
Unlike all of the diet fads, crash diets and starvation marathons that are out there, decreasing the amount of calories that you eat on a daily basis is the safe way to ensure that you maintain an efficient metabolism. The reason why so many people fail with weight loss is because they don’t stick to a natural approach to weight loss. When you do it the right way, it helps you avoid rebounding on your weight loss and keeps your mood swings at ease. When you learn this simple formula that I am about to share with you, you will maintain your health and fitness for the rest of your life.
How Many Calories Should I Eat a Day to Lose Weight – Start Tracking Everything
In order to start seeing results, you have to start tracking everything from what you eat to how many calories you burn. By doing so, you create your daily accountability tool that will help you find the success that you so desperately want. It also helps you prevent yourself from developing caloric amnesia…..you know when you forgot that you nibbled on this and snacked on that or had an extra helping of this, etc. I’m sure you can relate to that crazy cycle of chaos.
And don’t worry, no one is going to be peeking at your list….it’s only YOU! So be honest with yourself. Not being honest with yourself is a cause for disaster.
When I first got started, I was honest with myself and I was disciplined and allowed myself 1 cheat meal a week but I TRACKED it….
<<<<<===== These were the results of that. I lost 28lbs and 18 inches with Power 90 and Shakeology! TRACKING WORKS! PERIOD!
There are 2 ways to keep track:
- If you are a gadget type of person (like me), then installing the MyFitnessPal APP on your smart phone will be a good fit for you.
- If you are a paper person and do better with writing things down, then the Turbo Tracker Journal will be the perfect solution for your journey.
OK, so now that you have your chosen tool for keeping track of things, let’s talk a little more about the main question you had that lead you to this post, How Many Calories Should I Eat A Day To Lose Weight? Before we get into all the juicy details, let’s look at 5 simple things you need to do every single day…
5 Simple Daily Action Steps - How Many Calories Should I Eat a Day to Lose Weight
- Write everything down – Be sure to use your smart phone app or your tracker journal to track everything that goes down your throat.
- Stock up on fruits and vegetables – Fruits are a good carb but also high in carbs so limit your fruit intake to 100g per day and eat more vegetables in the raw form.
- Bring it with you – Take your snack with you so you can avoid junk foods and drive-throughs.
- Make Small Changes – Use smaller plates and cut back on your portion size.
- Use measurement tools – Be sure to use a scale, measuring cups or spoons to keep your portions under control
Now, here is the formula for you to follow. It’s very simple and will answer your question How Many Calories Should I Eat A Day To Lose Weight.
Step 1: Calculate your RMR (Resting Metabolic Rate).
Your Current body weight x 10 = RMR
Step 2: Calculate your DAB (Daily Activity Burn) outside of working out.
SEDENTARY – RMR x 10% = DAB ____________
MODERATELY ACTIVE – RMR x 20% = DAB _________
VERY ACTIVE – RMR x 30% = DAB _________
Step 3: Add calories burned from your DE (Daily Exercise).
Step 4: Subtract your CD (Caloric Deficit):
This is the number of calories you want to cut out per day in order to lose 1 pound a week.
In this case, let’s subtract 500 calories.
Step 5: Figure Out The Formula
RMR + DAB + DE – CD = (THIS IS YOUR DAILY CALORIE TARGET)
Let’s Look at this Example:
This is assuming a FEMALE weighing 180lbs.
Step 1: 180 x 10 = 1,800 (RMR Calories). This is how much she would need to maintain her weight. She will not lose or gain if she stays at 1800 calories a day.
Let’s say she is moderately active….
Step 2: 1800 x 20% = 360
Let’s assume that she burns 650 calories from her workouts…
Step 3: 1800 + 360 + 650 = 2810
Subtract the amount of calories from her diet each day….
Step 4: 2810 – 500 = 2310
Step 5: RMR + DAB + DE – CD = _______ or in her case ==>> 1800 + 360 + 650 – 500 = 2310 Calories
So, as you can see, if this female who weighs 180lbs wants to lose 1 lb per week, she much eat 2310 calories per day. Remember, this may seem like a lot, but the heavier you are coupled with your workouts, you need to eat more calories in order to lose weight.
Now, if she wanted to lose 2lbs a week, then instead of subtracting 500 calories, she would subtract 1000 calories, which will put her at 1810 calories per day.
Watch this video below as I answer your question, How Many Calories Should I Eat a Day to Lose Weight
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