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Calories Needed Each Day to Lose Weight
If you want to lose weight, one of the first questions that comes to your mind is how many calories you need each day to lose weight. For optimal weight loss it’s a good idea to find out about how much you can actually consume while dieting since the amount of calories you can eat per day varies from person to person.
If the diet you choose to follow has general meal plans, the weight loss you can achieve with the can ranges from minimal to enormous depending on the diet plan and your individual basal metabolic rate (BMR) which determines the calories needed each day to lose weight. You can easily determine your BMR using online calculators.
Once you know your basal metabolic rate—the calories you need to eat to maintain your current weight—the next thing to do is get an idea of how fast you want to lose weight. Of course everyone wants to lose weight as fast as possible, but your diet also needs to be doable as all your effort has been for naught if you abandon a diet plan that is so extreme that you simply cannot stick to it.
Experts suggest aiming for a weight loss of about a pound per week or less. This would theoretically translate into a calorie deficit of 3500 calories per week or 500 calories per day. But even if you cut just 200 to 300 calories from your current diet, you’d lose a pound every two weeks. This certainly isn’t quick weight loss, but it’s easily doable.
Now, simply subtract the calorie deficit amount of calories you’ve decided on from your BMR value and that’s it, that’s the amount of calories you need each day to lose weight at the pace you’ve decided on!
You can now look for diet plans that offer meal plans in this calorie range, or simply cut your daily calorie deficit from what you’re currently eating. This could be just snacking (like a muffin plus coffee), replacing your worst food choices with something healthier, or just portion control. The key is consistency, so even small changes can lead to dramatic weight loss over time!
Here is your action plan step by step:
- determine your BMR, see below (= calories needed to maintain your weight)
- decide on a calorie deficit (= calories you need to eat less per day; weight loss rate)
- BMR – calorie deficit = calories needed each day to lose weight
- decide for a diet plan in that calorie range
- Or simply reduce the calories needed each day to lose weight from your current diet
- Keep your weight loss strategy simple but consistent and get started today!
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