You have to calculate your calorie intake very good for weight loss.
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Here’s a detailed way to calculate your calorie intake for weight loss.
The first step you need to do is estimate what amount of calories you burn every day. All calculations start by estimating your Resting Metabolic Rate (that’s the amount of calories you would burn per day if you don’t move at all). Scientists have developed formulas for estimating your RMR (Resting Metabolic Rate). They do it by getting a bunch of people together, measuring their RMR using sophisticated methods and then trying to figure out a formula to match their RMRs using weight, height, age and other factors.
To calculate your RMR use this formula:
In pounds and inches:
Men: RMR = (4.54 x Weight in pounds) + (2.44 x Height in inches) – (4.92 x Age) + 5
Women: RMR = (4.54 x Weight in pounds) + (2.44 x Height in inches) – (4.92 x Age) – 161
In kilograms and centimeters:
Men: RMR = (9.99 x Weight in kg) + (6.25 x Height in cm) + (4.92 x Age) + 5
Women: RMR = (9.99 x Weight in kg) + (6.25 x Height in cm) + (4.92 x Age) – 161
Next, you will need to multiply the RMR by an Activity Coefficient (AC). Here are the average ACs for men and women.
Sedentary Men: AC = 1.55
Moderately Active Men: AC = 1.78
Very Active Men: AC = 2.10
Sedentary Women: AC = 1.56
Moderately Active Women: AC = 1.64
Very Active Women: AC = 1.82
Your total daily energy expenditure (the number of calories you burn per day) is: TDEE = RMR x AC
It is really simple. Calculate your Resting Metabolic Rate (RMR formula). Find your Activity Coefficient (AC) above and multiple the RMR by the AC.
If you want to lose weight, set a target calorie intake below your total daily expenditure.
For most people, a calorie plan of plus or minus 300 to 1000 calories per day will do the job. Every week weigh yourself and recalculate your total daily energy expenditure. If your progress is slowing down, add or subtract a bigger number of calories to your TDEE.
If you are a female, never eat less than 1200 calories per day. If you are a male, never eat less than 2000 calories per day.
And remember, you can cut calories, but you can also burn more calories via exercise. And your calorie intake for weight loss will bring visible results and you will be proud of your body.