In order to shed the unwanted pounds, you need to burn more calories than you consume. The necessary caloric intake of a person varies greatly according to several factors, such as age, weight, height, and lifestyle, therefore you may need to use a weight loss calculator so that you find your "perfect number".
How Many Calories Should a Man Eat to Lose Weight?
According to the data provided by the USDA Dietary Guidelines, if you are a man in your twenties with a normal lifestyle, not necessarily extremely active, your daily caloric intake for weight maintenance is of about 2,400 calories.
In your thirties and in your forties, the caloric intake required for weight maintenance is of about 2,200, while in your fifties, is of about 2000 calories per day.
Still, regardless of his age, how many calories should a man eat to lose weight? The "golden rule" states that you should cut back around 500 per day calories in order to start losing weight. At this point, you will lose around 1 pound per week.
If you wish to lose even more weight per week, increase your caloric deficit as follows: for a 750 calories cutback, you will lose around 1.5 pounds, while cutting back on 1000 calories per day, you will manage to shed 2 pounds per week.
How Many Calories Should a Woman Eat to Lose Weight?
You're a woman and you strive to lose weight, but you are unaware of how many calories a woman should eat in order to start shedding pounds? There are several ways of figuring out the caloric deficit you need, based on your age, height, current weight and lifestyle. One of the most popular is the Harris-Benedict formula by means of which you may determine your basal metabolic rate (BMR) and your active metabolic rate (AMR), i.e. the number of calories needed to maintain your current weight.
For women, BMR is calculated using this formula: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ). AMR is calculated according to your BMR. For instance, if you lead a sedentary lifestyle, then the formula for your AMR is BMR x 1.2. If you're slightly active, your AMR equals BMR x 1.375. If you perform hard exercise almost daily, the formula for your AMR is BMR x 1.725.
Start shedding pounds by reducing your daily calorie intake by 500 calories. Still, remember to consume at least 1,200 calories per day if you wish to avoid health problems and to promote a long-lasting weight loss.