How Many Calories Should I Consume
Q3. How Many Calories Should I Consume Per Day for My Weight Loss Effort to be Successful?
A: While seemingly a simplistic question, it is perhaps the most difficult to answer as there’s no one-size-fits-all rule (is there ever?) for caloric intake. However, one sure thing is – you need to consume fewer calories than you burn in order to lose weight.
Having said that, calculating calorie burn can be tricky, but experts have come up with an easy way to estimate your calorie burn and here is the formula:
Body Weight x 14 = Total Calorie Burn Per Day.
For example – if your body weight 180lb, your estimated calorie burn per day will be 180 x 14 = 2520. So, you need to consume less than 2520 calories a day to lose weight.
The average man necessitates (based on normal metabolic function) 1200-1700 calories daily while women only require 900- 1400. So, a good rule of thumb is to reduce your personal calorie count by 500-1000 a day.
1lb of fat contains about 3500 calories, so if you want to lose 1-2lbs a week, then your calorie deficit should be 3500-7000 calories a week.
That explained, you can either cut the calories or exercise them off (but we recommend that you do both for maximum wellness).
Another quick way to estimate how many calories you should consume in a day to lose weight is:
Body weight (pounds) x 10 or Body weight (kilograms) x 22