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Calories Needed Each Day to Lose Weight

Author: Jamess Bogdan

How many calories needed each day to lose weight depends on a number of factors and can vary from individual to individual.

To determine the number of calories needed to lose weight we must first try to calculate the calories required by the body. Only then is it possible to slowly lower the calories needed by the body until we are in a negative energy balance. The gradual reduction in calories required encourages the body to slowly use up fat stores rather than burning up protein from muscle - this is what often happens when calories are cut too quickly and results in a lowered metabolism!

There are several accurate formulas to choose from. We will show the Schofield equation below.

Equations for estimating basal metabolic rate (BMR) for adult men and women.

Men:

• 10 - 17 years BMR = 17.7 x W + 657 SEE = 105
• 18 - 29 years BMR = 15.1 x W + 692 SEE = 156
• 30 - 59 years BMR = 11.5 x W + 873 SEE = 167

Women:

• 10 - 17 years BMR = 13.4 x W + 692 SEE = 112
• 18 - 29 years BMR = 14.8 x W + 487 SEE = 120
• 30 - 59 years BMR = 8.3 x W + 846 SEE = 112

Key:

W = Body weight in Kilograms - convert body weight here!

SEE = Standard error of estimation

The SEE value means the calculated BMR could be this number of calories out, in other words either too many or too little. As an example, if you are very muscular and possess more lean weight than an average person of the same height and weight, then you may have to add the SEE value to the BMR calculated. The simple reason is more lean weight means more calories needed!

An example calculation of calories needed for a woman aged 30 years and weighing 70 kilograms (154 pounds)...

• 30 - 59 years BMR = 8.3 x W + 846 SEE = 112
• BMR = 8.3 x 70 + 846
• BMR = 1427 calories needed for basal metabolic rate!

Now remember the SSE, this is 112. So if the woman is about average body fat percentage then we could say this value is about right. However, look at her age!

She is at the lower end of the scale (30 - 59 years) for this reason we may have to add the SEE value to the calculation simply because younger people generally need more calories. Therefore the real BMR for this woman is more likely to be around 1539!

What Is a Calorie?

When considering how many calories needed each day to lose weight, you hear the term calorie bandied about, but most people have a really nebulous idea of what a calorie actually is.

A calorie is a unit of food energy. Six nutrients contain calories. Carbohydrates and proteins have four calories per gram. Fats are more energetically dense, and have nine calories per gram. Alcohol has seven calories per gram. Other sources of calories include organic acids (such as acetic acid and lactic acid) and polyols (sugar alcohols such as Mannitol, Xylitol and Glycerol).

Calories and Weight Loss

One of the basic tenants of weight loss is that you need to burn more calories than you eat in order to lose weight. While this is true, the process is a little more complex than that simple statement indicates.

Calories – energy units – are burned by your body as energy. There is, however, a limit to the amount of calories your body utilizes as energy. This amount varies from person to person based upon a number of factors including your basic metabolic burn rate, the amount of lean body mass you have, and your activity level. Other chemical and hormonal factors may also affect how many calories your body burns each day, but they are beyond the scope of this article and are best discussed with a nutritionist or physician.

Any calorie consumed that your body does not convert to energy is stored as body fat.

Basal Metabolic Rate

Your basal metabolic rate is your minimal caloric burn rate. These are the calories you need just to exist and support bodily functions such as respiration, heart beat and digestion to name a few. This is an important number to consider when determing how many calories needed each day to lose weight. It is never advisable to have a daily caloric intake that falls below this basal metabolic rate (BMR). There are a number of methods that can be used to calculate BMR ranging from the very scientific which is done in a doctor’s office to an estimation that will work well for most people who are trying to get a handle on how much to eat. To get a general idea of your BMR, use this BMR calculator. This is the lowest amount of calories you should EVER eat unless directed otherwise by a physician.

Lean Body Mass

In general, the more lean body mass you have, the more calories your body will burn. Lean body mass is everything in your body that is not fat including muscles, bones, water and organs. Your lean body mass to body fat ratio is also referred to your body composition. There are a number of ways to measure body composition, including skin fold calipers and hydrostatic weighing. Most body composition calculations need to be done by an expert who has been trained in body composition. Skin caliper measurements are usually the least expensive method.

Activity Level

The more active you are, the more calories you will burn. Activity level includes more than formal exercise. It also includes how sedentary or active your job is, and whether you fidget a lot or sit still. There is a good basic equation that takes your activity level into account and recommends caloric intake based upon how active you are. This equation is called the Harris-Benedict equation. You can use a Harris-Benedict calculator to calculate your daily caloric needs.

How Many Calories Needed Each Day to Lose Weight?

Your individual answer will depend on the two numbers you derived – your BMR and your Harris-Benedict number. Since you need to burn more calories than you take in, a good rule of thumb is to take your Harris-Benedict calculation and subtract between 300 and 500 calories from that number. This, then, would be your required daily caloric intake for weight loss.

Read full article at: Free Diet Articles

Article Source: http://www.articlesbase.com/food-and-beverage-articles/calories-needed-each-day-to-lose-weight-1592518.html

About the Author

Loss Weight Diet and Free Diet Articles Explains how to cut calories and reduce fat in a diet. Recommendations on achieving and maintaining a healthy weight, and selection of low-calorie, reduced fat foods and beverages. Provides free diet information, and exercise plan, with an explanation of each phase including low carb diets, diet reviews, and other health information

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