If you are trying to lose weight, the first thing you should find out is how many calories you need to burn every day.
Knowing how many calories you burn each day will help you figure out how many calories to consume so that you create a calorie deficit that will lead to weight loss.
Don’t worry, it’s not as complicated as it sounds, our online calorie calculator will do all calculations for you and give you a straight forward answer.
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How to use our calculator: Type your age, select your gender, enter your height in either feet and inches or cm, enter your weight in pounds or kg and select your daily activity level. Enter how much weight you want to lose (in pounds or kg) and the period (in days). Click the CALCULATE button.
Your age: Your gender: Male Female Your height: ft & in OR cm Your weight: lbs OR kg Daily activity level: No sport/exercise Light activity (sport 1-3 times per week) Moderate activity (sport 3-5 times per week) High activity (everyday exercise) Extreme activity (professional athlete) How much weight you want to lose? lbs OR kg When do you want to lose it? days
You can use our calculator above to find out your Basal Metabolic Rate (BMR), how many calories you burn per day based on your activity level and how many calories you need to save per day (through dieting or exercise) in order to reach your weight loss goal.
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Many studies have found that in general women need 1500-2000 calories to maintain their current weight and for men the range goes to 2000-2500 calories.
In essence, this figure gives you the number of calories your body needs on a daily basis in order to function properly.
Note This is not how many calories you should consume per day but how many calories your body needs to function without doing anything. It can also be considered as the number of calories you burn a day doing nothing. Step 2: The Harris-Benedict Formula
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The next step is to use the Harris-Benedict formula (2) to calculate how many calories you need per day to maintain your current weight.
For example, if your BMR is 1600 calories and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 calories per day. 2200 calories are needed so that you maintain your current weight.
If you want to lose weight you should be consuming less than 2200 calories per day and if you want to gain weight you should be consuming more than 2200 calories per day.
How Many Calories Do I Burn A Day?
The next step is to decide how many pounds you want to lose and when. To set-up realistic goals, you should understand when do you lose weight.
There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume.
Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories.
Calorie Intake Calculator
This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound.
The last step is to calculate how many calories you need to burn per day in order to reach your goal weight.
Note This is only an estimate and it is not guaranteed that by following this number you will lose or gain weight. There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point.
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Let’s assume that you are a 40 year old woman, 5 ft and 3 inches tall, 143 pounds weight and lightly active. Your goal is to lose 5 pounds in 2 months.
This means that if you consume 1905 calories per day, you will maintain your current weight. If you eat more than 1905 calories you will eventually gain weight and if you eat less than 1905 calories, you will lose weight.
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Doing some basic calculations you can find out that this is equivalent to 280 calories per day. If you manage to save 280 calories per day you will lose 5 pounds in 2 months.
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4. Subtract the number of calories you need to save per day (Step 3 above) from your daily calorie needs (step 2 above)
For example, if you are consuming 1800 calories per day, in order to lose weight you need to consume only 1625 calories per day (as calculated above).
Burning calories is not easy. Those that are counting calories burned while exercising know that it’s hard work to burn those extra calories.
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From my experience a lot of people hesitate to even try and lose weight because they don’t know from where to start. They know that they should go on a diet and exercise regime but the lack of measurable goals creates uncertainty and this leads to failure before to even begin!
To bypass this problem and have clear goals on what you want to achieve, you can start your weight loss process by doing some simple calorie calculations, as explained above.
By calculating how many calories you should be eating per day and how many calories you should be burning per day, you can have a better picture about your daily calorie needs and a rough estimate as to when you will be able to reach your ideal weight.
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As explained above, you can use these calculations to give you an idea where you stand and how much effort you need to make until you meet your goals and target weight.
Don’t forget that the amount of calories you should burn a day depends on the number of calories you consume through food and the number of calories you want to save for weight loss.
If you eat more calories than you need, you will have to burn more calories through exercise to stay aligned with your weight loss goals.
Figuring Out How Many Calories You Burn Every Day
Holly Klamer, RD Holly is a registered dietitian (RDN) with a MS degree in nutrition and exercise science. She teaches culinary nutrition classes at Kalamazoo Valley Community College. You can connect with Holly on LinkedIn.
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