How many calories can I eat a day if I want to lose weight ?

Lots of people who have the desire to lose weight ask the question 慼ow many calories can I eat a day if I want to lose weight?
Roughly speaking a fit adult female requires roughly 1940 calories a day and a healthy adult man needs approx 2550 to maintain their current weight. This is however simply a rough guide
In fact the correct amount will vary person to person depending on sex, their size and weight and their age.
If you want to work out the quantity of calories needed to sustain your current weight it is possible to do it. There is a formula, called the Harris-Benedict principle, which makes it possible for you to determine your 慴asal metabolic rate? BMR for short.
Your BMR relates to the amount of energy your body requires to perform. In general terms roughly sixty per cent of the calories we consume are utilised by our basic functions such as breathing.
How many calories can I eat a day to sustain my current weight?
The basic formula to calculate your BMR if you are a woman is:
655 + (4.3 x your weight in pounds)+(height in inches x 4.7) minus (4.7 x your age in years)
The formula to use to calculate the BMR of an adult male is:
66 + (your weight in pounds x 6.3)+(height in inches x 12.9) - (your age in years x 6.8)
After you have completed the calculation above you then need to factor in the amount of energy you burn up performing your days activities to find out precisely the number of calories you can eat without putting on weight. This is referred to as your activity metabolic rate (AMR).
For those who do little or no exercise you need to multiply your BMR x 20%
If you do some light exercise you should multiply your BMR x 30%
If you consider yourself to be moderately active (you exercise most days) you should multiply your BMR x 40%
If you consider yourself to be very active (take exercise for long periods each day) you need to multiply your BMR x 50%
If you are extremely active (strenuous labouring or are in training) multiply your BMR x 60%
You then add together your BMR and your AMR to give you the amount of calories that you are able to take in every day to maintain your current weight.
How many calories can I eat a day if I want my weight to go down?
The calculations above are designed to show you how many calories you ideally ought to consume simply to maintain your current weight. If you want to lose weight there are essentially two ways in which this can be achieved.
1. Reduce the number of calories that you consume! You should aim to take in approx 500 calories a day less than the figure you calculated above. This ought to enable you to lose roughly one pound a week.
2. Increase the amount of exercise you do every day (ie. If you are currently in the group of people doing light exercise try and move up to being moderately active).
You may of course combine the two suggestions and decrease your calorie consumption by say 300 calories plus also increase your activity levels a little. As your weight reduces you will need to recalculate your BMR and AMR on a regular basis to take into account your new weight and activity level.
One of the downsides of trying to slim down in the way described above is that have got to keep reasonably precise accounts of the calories you consume which is not always an easy thing to do. You will also without doubt experience hunger pains unless you modify your diet and eat relatively large volumes of food that is filling but does not contain many calories (ie. Cabbage and lettuce etc).
Fortunately there are weight reduction pills that you can buy that perform as hunger suppressants and also weight reduction pills that work as fat burners. Hunger suppressants are an efficient method of making your body believe that the stomach is full even though you have eaten reduced amounts of food. The top fat burners work by increasing your metabolism and body temperature (known as thermogenics )which enables the body to burn off more calories than it normally would without the need for additional exercise. All of the best weight reduction pills ( hunger suppressants and the top fat burners ) are made from pure organic materials that will not create any nasty side effects.

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