How Many Calories a Day to Lose Weight

Do you ever wonder how many calories a day to lose weight? First you need to figure out how many calories you burn daily.

To figure this out, you need to calculate your Basal Metabolic Rate (BMR) then multiply your BMR based on your activity level to determine what your body burns as you go about your business each day.

This is the magic number you use to then add any extra calories burned and/or subtract the calories you eat that day.

So grab a calculator and lets walk through your calculation now.

BMR Formula for Women:
655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in yrs)

BMR Formula for Men:

66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in yrs)

After you get your BMR, then you need to take into account your activity level to determine your total daily calorie needs.

Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise ): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/wk): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/wk): BMR x 1.55
Very active (hard exercise/sports 6-7 days/wk): BMR x 1.725
Extra active (very hard exercise/sports/physical job or 2x training): BMR x 1.9

Now you have the number of calories you burn each day based on your individual factors and activity level.

To lose weight, you want to eat less than that final number, HOWEVER, one tip for you — it is best to vary your calorie intake so your body doesn’t get used to the same amount everyday, even if you go over your BMR # on some days.

Ex. BMR = 1500, alternate between 1000-1900 something like this:
Day 1 eat 1200 calories
Day 2 eat 1700 calories
Day 3 eat 1000 calories
Day 4 eat 1900 calories
Day 5 eat 1100 calories

Psst…Weight Loss Strategy Secret
Try to stay in a range, but make a point of not doing too many low days in row because your body goes into storage mode – it thinks it is not going to get enough calories, this in turn lowers your metabolism, so you burn less fat. By mixing it up, and even having a high day thrown in here and there, you are keeping your body guessing so it does not get accustomed to the same exact amount each day.

If you are trying to lose weight by drastically cutting calories, your body will be working against you as it stores calories thinking it is not getting enough food. I know it sounds weird, but eating more can actually help you lose weight in some instances.

How Many Calories a Day to Lose Weight Examples

So how many caloires a day to lose weight? Well, 1 pound = 3600 calories.

If you take your BMR, then add any workout calories burned and subtract your food intake, you are left with either the excess calories you burned, the amount you went over, or if you get zero, then you burned exactly what you ate for the day.

Lost weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 300(Workout) – 1900(Food) = 400 calories under

Gained weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 200(Workout) – 2500(Food) = 300 caloires over

Maintained weight example:
BMR + Workout calories burned – Food intake
1800(BMR) + 300(Workout) – 2100(Food) = 0 calories

Once you have hit 3600, you have lost a pound. Now keep in mind, some days you may be under and others you may be over, so how long it takes and how many calories a day to lose weight will vary based on what you eat and what you do.