A question I often hear asked, is how to figure out how many calories one needs to eat on a daily basis. The answer is to determine your Basal Metabolic Rate (BMR). I have included a formula I found online:
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR – 500 kcal
So, for example, if yo weighed 200 pounds, and did 15 minutes of exercise daily, you’d do the formula as:
(200 x 15) + (15 x 3.5) so (3000) + (52.5) = 3052.5 Since you are trying to lose weight, 3052.5 – 500 = 2552.5 kcal. If you are trying to lose 1 lb per week, you’d want to stay at or under 2552.5 calories per day.
- The next step is to keep a food diary so you can determine how many calories you are currently taking in. There are several calorie counters online that can help you figure this out. Once you determine how many calories are coming in, and from where, it will make it much easier to find places to cut back and eat healthier or smaller portions.
- Do not skip meals to cut calories. That will only hurt your metabolism. Aim to eat smaller, more frequent meals throughout the day so you aren’t hungry and your metabolism stays up.
- Read labels so you are making healthy choices.
- My biggest temptation is soda. I try not to restrict myself because I KNOW I will binge. Instead, I limit myself to one per day. It’s enough for me to know I can still have it. Then, I drink water the rest of the day.
What tips/suggestions do you have to help others lose weight, get healthy, and make sure the calories we are consuming are the smartest choices?
denise says
I’ve been off my diet for a couple of weeks…however, I think it’s important to get a food scale and weigh everything. If one can be accurate on how much they are taking in, then they can figure out how much they are burning by their weight loss.
Julie says
I always wondered how to know how many calories my body needed. You put it in simple terms for me. Thanks.
kolpin says
eat mostly fruits and veggies at meals. everything else should be the sides!
Sylvia Ortiz says
Great way to keep track of what your weight should be.
Deborah Wallin says
I would like to lose 20 pounds, so this formula comes in handy. I will give it a try.
MaryAnn says
I need to get much better at this after I have my baby.
tinakohrman says
I will keep this in mind if I ever need to loose any weight but at this time I have already lost a lot of weight. Thanks for sharing.
lauren g says
If i ate that many calories everyday, I’d be big as a house, seems a little off.
Robin Wilson says
I don’t need to loose any weight at this moment, but this is a great tool to have! Thanks for sharing.
Lisa Brown says
I always just estimate calories I need. Too complicated to do the math.
Emily W says
I make small changes at a time and try to make them into permanent healthy habits. When you’re on a diet, all you can think about is when it will end, or when you can take a break from it.
Ellen Levickis says
I eat what I want when I want and suffer the consequences. I walk a few days or take some bike rides and the new pounds gained are gone.
Mya Murphy says
I refuse to exercise. I’m enjoying life, as is lol
Sarah L says
I go swimming 3 times a week all year round.
Stacey Roberson says
Calorie counting has always worked for me, when trying to lose some extra weight. Also eating five smaller meals a day, rather than three large meals is a great way to shed some pounds.
Deanna G. says
I’d like to eat more veggies.
Bee C. says
I want to lose 15 lbs–going to try and cut out all of the processed foods.
Wendy T says
Guess what??
This week, I officially hit the down twenty pounds mark!
momma2100 says
ive been replacing one meal a day with a green shake..i will lose 40lbs!
Karen says
Having a thyroid disease it makes it very hard to lose weight.
Cynthia C says
I used to drink a lot of sodas, but I got a carbonator and now I make my own fizzy water. No flavoring, just sparkling water. I drink a lot of it and I love it.
LaProfesoraFrida says
I just want to be healthier, and for me that includes shedding a few pounds. I’ve lost 12 so far and have a few more to go! 🙂 I’ve been losing it naturally– not starving myself and being more active.
Lanie K. says
Been dieting forever. I am trying to lose weight now and exercise more. I just want to feel better and be healthy.
Jennifer Johansen says
I don’t exactly have a weight loss goal. It’s more of a fitness goal: I want to build on stamina and strength and flexibility.
ANN*H says
Its harder losing weight as you get older but Im trying to walk more again and cut down on the junk foods
Carla Bonesteel says
I am trying to lose about 80 more pounds…already lost over 40!
Kimberly Davis says
Since feb this year I cut my food in half. When I went to the Drs. This month he was very pleased that I lost 50lbs. That was without exercise.
Stephanie says
i cut down on fast food
Jill H. says
I’m determined to lose 30 pounds this year by trying juicing.
Sandy VanHoey says
Gosh, no more than 10 minutes ago, my daughter and I had the conversation about losing weight. We just brought in the eliptical into the living room and it is so big. She wants to do it every morning for 1/2 hour before work. I have to stay away from sweets.
Lisa Brown says
Eat organic, if you can.