Feb/100
Calories Per Day Needed
Calories Per Day Needed
In order to lose 1 pound of fat, you need to burn off an excess of 3500 calories. There are 3500 calories in 1lb. Continue reading my blog post and learn how many calories per day needed to lose weight safely or maintain your current weight.
Calories Per Day Needed to Maintain Weight
There are special formulas readily available to figure out how to maintain your current weight. For simplicity, we are going to use a k factor of 9 to 12. The k factor represents how many calories you need to maintain 1 pound of body weight. Start off with a k factor of 10 if you have an average metabolism. If you are a lot more active one day, you can bump this number up. Feel free to play with this k factor to adjust to your lifestyle as well as your metabolism.
The idea here is to calculate how many calories per day needed to maintain weight at rest. ie. If you were to lay in your bed all day and do absolutely nothing, we are trying to figure out how many calories per day needed to sustain itself. When we figure out this value, we can then work on creating a sensible calorie deficit diet plan that will allow you to lose weight efficiently.
Example: Bob has a slow metabolism. He will be using a k factor of 10. Bob currently weights 200lbs. Bob will need 200lbs x 10 calories per pound = 2000 calories per day to maintain his weight of 200lbs at rest.
Calories Per Day Needed to Lose Weight
Now that you know how many calories you need to maintain your current weight at rest, you can now structure a daily meal plan and exercise program to enhance your weight loss goals and figure out how many calories per day needed to lose weight.
If you are eating to maintain your weight at rest, any other activity you do throughout the day will burn off excess calories, which will eventually result in weight loss.
Try eating 200 to 300 calories below your maintenance level and then add some exercise to your weekly schedule. You will start losing 1 to 2 pound of fat per week if you are consistent throughout. Stick to this 1 to 2 pounds per week pace, otherwise you could sacrifice the precious muscle you worked so hard for. Please make sure that you don’t burn yourself out.