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How Many Calories You Need to Eat to Lose Weight

How many calories can a person eat to lose 1-2 lbs / week?

This is a very good question, and, when deciding to go on a diet, it's important to know how many calories you should eat to

1. Take care of your health

2. Lose weight

There are several factors to consider when making a decision to start a diet. First, you need to decide how much you should eat - which is how many calories. Then you need to calculate the content of your diet - how many calories, how many carbohydrates, how much fiber, how much protein, how much fat. Your body needs them all.

So how many calories do you need to eat to lose 1 lb / week?

One pound of body fat contains about 3,500 calories. Therefore, to burn 1 pound of fat a week, you must have a 3,500 calorie deficit, which means a 500 calorie deficit daily. What does 500 calories a day mean? Does that mean the 500 calories you normally eat? No. That means 500 calories less than the rest of your metabolism.

What is your metabolic rate? Resting metabolic rate is the energy needed to survive without activity. To calculate your metabolic rate, you should ask a health coach. You can also find your metabolism rate on the internet (some websites will do it for you) or, you can calculate, for example, by multiplying your weight (in pounds) by:

  • 11 if you do little or no exercise at all

  • 13 if you do light exercises (1 to 2 hours a week) (most of us)

  • 15 if you do moderate exercise (3 to 5 hours a week)

  • 17 if you do weight training (6 or more hours a week)

So, say you have £ 200 and don't do any exercise, at all; then 200 * 11 = 2200 calories / day is your metabolic rate. If you want to lose 1 lb / week, your diet should be 1700 (2200-500) calories / day. To lose 2 lbs a week you need to eat 2200-2 * 500 = 1200 calories / day.

No, never, below 1200 calories / day. If you eat less than 1200 calories / day, your body will begin to produce energy from your muscles.

Let's say you want to lose weight fast - 3 lbs / week. In this case, according to our formula, you should eat 700 calories / day (2200-3 * 500). Do not do it!

What is the solution? Do some simple exercises.

Let's count: 200lbs * 15 (if you do moderate exercise) = 3000 calories / day of your metabolic rate. For 3 lbs of weight per week you should eat: 3000 - 1500 = 1500 calories / day.

What can you do for 1-2 hours / week, (lightweight exercises) when you don't have time, or when you don't feel like it?

  • Start your day with a few spreadsheets - 5 minutes only.

  • Park your car a little further away from the door - so you'll walk 2-3 minutes in and 2-3 minutes in

  • Take the stairs instead of the elevator

How can you work out 3 to 5 hours a week? Only walk for 20 minutes, every night, after dinner. That will do. Alternatively, you can have 1 hour of walking (not too late) every day. Or, a combination of lightweight exercises and some walking, biking, gym, ping-pong playing, some Wii, whatever you like. The most important thing is that whatever you choose, you should enjoy it. If you have fun and enjoy what you are doing, you will probably continue doing so. And, if you do it for 3 weeks, it's likely to become a habit

You see? It's not that hard.


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