Your guide to a healthy body

How Many Calories Should i eat a day to lose weight? This is a very important question that anybody serious about losing weight and/or keeping in shape should be asking. When it comes to weight loss and health in general there are two key components which must be emphasized: diet and exercise. In this article I am going to be focusing on the calorie per day you should be eating to lose weight.

If you want to lose weight you need to decrease your intake of calories on a daily basis. But how do you know the amount of calories you should be eating? This is different for every person and therefore it needs to be calculated, for men and women the calculation will be slightly different.

How To Calculate How Many Calories You Need A Day To Lose Weight?

In this section we are going to be making some simple calculations to determine your Basal Metabolic Rate(BMR) and your Active Metabolic Rate (AMR) and thus calculate the amount of calories you should eat everyday.

Basal Metabolic Rate (BMR)- The calories you burn at rest. These are the calories burned by your body while at rest to keep vital functions going.

Active Metabolic Rate (AMR)-  Your body will obviously burn more calories when active than at rest. Once your BMR is calculated, you can find your AMR by adding the amount of time on average you spend at exercise daily. Thus calculating your AMR rate.

Calculating For Women

For men this is the formula to calculated your Basal Metabolic Rate.

U.S

Women: BMR = 655  + (4.7 x your height in inches)+ (4.35 x your weight in lbs) – (4.7 x your age in years)

Metric

Women: BMR = 655 + (1.8 x your height in cm) + (9.6 x your weight in kgs)  - (4.7 x your age in years)

Calculating For Men

For men this is the formula to calculated your Basal Metabolic Rate.

U.S

BMR = 66 ++ (12.7 x your height in inches) + (6.23 x your weight in pounds) – (6.8 x your age in years)

Metric

BMR = 66 + (5 x your height in cm) + (13.7 x your weight in kgs)  - (6.8 x your age in years)

Once You Have Calculated BMR, Here Is How You Calculate AMR

Here is how you will calculate your AMR from the BMR you have just calculated. It all depends on the amount of exercise you do daily.

• (Hardly any exercise) then your AMR = BMR x 1.2
• (Light exercise 1-3 days a week) then your AMR = BMR x 1.375
• (Moderate exercise 3-5 days a week) then your AMR = BMR x 1.55
• (difficult exercise 6-7 days a week) then your AMR = BMR x 1.725
• (extreme exercise  6-7 days a week) then your AMR = BMR x 1.9

Calculating Calorie Intake Is Important For Losing Weight

Using the above calculations you will know how many calories a day you should eat to lose weight. Remember that if you control you calorie intake properly, then you will be guaranteed to lose weight. It may not be easy in the beginning, but once you get the hang of it, it will become much easier.