Whats The Magic Number Of Calories To Lose Weight Fast?

When you start an effective weight loss plan, it's important to know how to set up a proper intake of calories to lose weight fast. Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.

Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake. This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.

Let me explain-cutting 500 calories from a 2,000-calorie diet is a much larger decrease than cutting that same number from a 3,500-calorie plan.

Rather, you should attempt to use a percentage decrease in calories to lose weight fast. The most widely used and effective percentage is 15-20% less than your maintenance level. The number of calories that you need each day to maintain your present weight is your maintenance level.

Compute your calories to lose weight fast with either of these two formulas and you'll get the number of calories you should take in daily?br />
The "Harris Benedict Formula" requires you to first determine your basal metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation, and digestion. Next you use an activity multiplier to account for your daily activities-this figure is the number of calories you need to maintain your current weight.

Come up with your daily intake of calories to lose weight fast by decreasing this number by 15-20%.

Calculate the 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

You'll now multiply the number obtained above by the following 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 that number by 15-20% will provide you with the target number of calories to lose weight fast.

The second formula to determine your target calorie reduction is the "Katch-McArdle Formula". This formula gives a more accurate reading as it considers lean body mass, all of which works to help you figure the right number of calories to lose weight fast.

To use the Katch-McArdle formula, calculate your BMR using the following:

BMR = 370 + (21.6 x lean mass in kg)

Your lean body mass is a representative of any type of body weight that isn't fat. You can obtain this number if you've had your body fat levels tested.

It's important to factor in your lean body mass, especially if your body type is extremely lean or fat, to come up with your target number of calories to lose weight fast. Once you've factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.

Reducing your calories by more than this level can end up slowing down your results by triggering your body's natural starvation mechanisms. Your body stops burning fat as a way to conserve energy if your calorie intake dips too low.

Using a percentage of your typical calorie intake to come up with the number of calories to lose weight fast is the best way to keep your metabolism running, your body burning fat, and your lean muscle mass from being lost..

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