Most people might believe that eating healthily is the only thing they need to do food-wise in order to lose weight. However, this is not totally true. It is certainly important, but the amount of calories in the foods you eat is also important. So if you want to get better and more certain results, you must know how many calories you take in and how man you need to cut out to lose weight.


Of course, there is the general rule that says a person should intake between 1500 and 2000 calories a day to be considered healthy. But this is not all. If you want to lose weight based on the calories you take in every day, you must determine your personal number. Men and women are different in this regard because their metabolism is different. Men can exceed this number, while women should go below it if they can.

There are many things that determine this personal number for you in addition to gender. These include age, weight, height, and current health status. You can figure out your personal number by using a simple mathematic formula called the Harris-Benedict principle. You might have seen it also as basic metabolic rate or BMR.

So how many calories do you need to eat to lose weight? You must calculate it to find out. For men, the formula is 66+ (6.3 x weight in pounds) + (12.9 x height in inches)-(6.8 x age in years).
And for women it is: 65 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). This is the first step you must do. After that, you must also take into account your activity level. It is very important in order to have the right results. A good tip on that is to increase your workout routine if you can.

Finally, to find out how many calories you need to consume to lose weight, you must make another calculation. For the sedentary types, use BMR X 20%; for those with light activity BMR x 30%; for moderately active individuals, it’s BMR x 40%; for very active individuals, BMR x 50%; and last, for extra active people, use BMR x 60%.


Now you know how many calories you can consume per day. Most food packages include the number of calories they contain per serving, plus you can use a guide book to help you calculate what you eat. This makes it easy to know your daily allotment.

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