How to Count Your Calories to Lose Weight Fast and See Results!
Do you know one of the most common question that people asks when they want to lose weight? Its how much calories should they eat, or should they burn in a day? And in this article I really want to get down to the details for you to understand how much calories you need to consume.
We will also see how to count your calories to lose weight fast. But before we start, I want you to be as truthful as you can in regards to your body measurements in order for us to see result and for this process to work.
There is no secret to losing weight. If you want to lose weight, the calories you burned need to be greater than the calories you consume and if one put on weight its vice versa.
Calories comes from your fat, carbs, protein and alcohol. So please get a piece of paper, grab a pen and a calculator because we’ll be doing some mathematics.
Whole process is broken down into five steps.
1. The first one is called attainable goal’s.
What you need to do before you want to start losing weight is to set yourself an attainable goal.
So ask yourself two questions: how much do you want to lose and by when. Make sure they are realistic. In order to lose one pound of fat, you need to burn 3,500 calories. So if your goal is to lose five pound of fat, you need to lose 17500 calories. The safe and recommended way to lose weight is to lose not more than one to two pounds a week and that is safe and sustainable.
If you were to lose weight quickly, the chances are you will put on weight quickly as well. So have you written down how much you want to lose and by when? Okay, remember that and take note of that. (1)
2. The second thing is to be aware.
. You know how much calories do you need to consume a day in order to keep your body moving? Your BMR is how much your body burns in a day without you doing anything.
Really you know to keep your heart pumping to keep your brain going, basically to just keep your whole body moving, that’s your BMR! So get your calculator ready as we’ll be finding out your BMR. (2)
There are two formulas to this: the first one is called the English BMR formula, where we uses pounds and inches. Second is the metrics BMR formula using centimetres and kilos. You can use whichever formula that suits you, so there are four factors in calculating your BMR: your gender, weight, height and your age.
Lets use the English formula, so grab your pen and calculate your BMR. Its different for males and females.
Also Read: The Best Meal Plan To Lose Fat Faster
Woman’s BMR: 655 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7 * age in years)
Men’s BMR: 66 + (6.23 * weight in pounds) + (12.7 * height in inches) – (6.8 * age in years)
This is how you calculate your BMR.
So, for example if I were to calculate my BMR: My weight – 165 lbs, my height – 69 inch, my age – 38 years.
My BMR calculation is: 66 + (6.23 * 165) + (12.7 * 69) – (6.8 * 38) = 66 + 1027 + 876 – 258 = 1711 calories
Remember, this is just an estimation. What it’s telling me is that my body burns 1711 calories without me doing anything. Therefore, if I were to consume this amount of calories without doing anything, I would not put on weight.
If I were to consume less, I will lose weight and if I were to consume more, I will put on weight.
3. Third is activity level.
This is very important to know how much calories you need to consume. Because obviously we don’t just lie in there and do nothing.
So what you need to do is take your BMR and multiply it with your activity level.
- So if you’re, the kind of person that has very little exercise or no exercise at all your activity level is 1.2.
- If you’re lightly active when you workout one to three times per week, your activity level is 1.375.
- For moderately active when you workout three to five times a week, then your activity level is 1.55
- If you are very active where you work out six to seven times a week, then your activity level is 1.725
- For extra active, your activity level is 1.9 and if you’re extra, active trust me you, don’t need this, because there’s, no way you’re, putting on weight, and so take note of that.
What you need to do now is to take your BMR and multiply it with the activity level. (3)
So my BMR is 1711 multiplied by 1.55 and that gives me 2652 calories. So if I were to workout three to five times a week in a day, I can consume 2652 calories to maintain my weight.
If I were to consume more than 2652 calories that’s, when i’ll start putting on weight and if I were to consume less, that’s when i’ll start losing weight. Okay, so now you know your BMR and you know your activity level.
Well, you know how much calories you need to consume to maintain your weight, so you can count your calories accordingly.
4. Fourth thing is application.
This is a time for us to apply everything in order for you to achieve your goal. The first application is to calculate how much calories should you eat if you want to lose weight. Remember this is just an estimation but you must count your calories.
There are many other factors to consider, but let’s start with the ground basic rules. I’m going to take a case study to give you an example of how to calculate and apply this, I have got a client with a female and she’s 28 years old, her height is 165 centimetres. She weighs 75 kilos and her goal is to lose 5 kilos before summer time. So that’s about 8 weeks and she just started working out. I would consider her activity level as lightly active. (4)
So let’s start by calculating her BMR. That gives me her BMR of 1540 calories without having her to do anything. Remember the heavier you are the more calories your body burns. The lighter you are, the less your body burns. Now, what you’ll need to calculate is how much your body needs in order to maintain your weight. If you were to workout one to three times a week, so 1540 * 1.375 because I’m considering her to be lightly active. That gives me 2118 calories in order for her to maintain her weight.
That’s, how much she can consume to maintain her weight, but that’s, not a goal.
Her goal is to lose weight. What she wants to lose is five kilos which equals to 11 pounds. That also equals to 38500 calories that she needs to burn. It’s not possible to were in a day, and it’s not possible to burn in a week. But it’s, realistic for her to lose it in eight weeks. In addition to count your calories, what I’ll need to calculate is how much calories does she need to burn in a week. So 38,500 calories divided by eight weeks. That gives me 4812 calories for her to burn per week. Now. how much calories does she need to burn a day? Let’s divide that again by seven.She will need to save or burn about 687 calories per day.
There are two ways to save your calories or to burn your calories.
The first way is to make sure that you’re eating 687 calories less or whatever calories that you need to save. The second way is through exercise. I would recommend to do both when you combine both that’s when you see quicker results and that’s when you will be able to maintain your weight. Because the key to remember is that the more muscles your body put on, the higher your metabolism goes up. And the more fat you burn in a day. Muscles can only increase through working out not through dieting or not through your eating habits. (5)
Coming back to my case study for her to lose 11 pounds in eight weeks, she should be consuming about 1430 calories per day and nothing more. So how can she do? This first is to watch her diet by not consuming more than that, and the second option is to work out.
So, for example, if she were to work out for three days.
On the day that she is not working out, try not to consume more than 1430 calories or whatever calories that you need to consume, in order for you to lose weight. And on the day where you are working on or on the day where she is working out, she can consume slightly more and you can consume slightly more as well.
For example, if you were to burn an average of 300 to 400 calories in a workout, add that 300 calories to your daily calories requirement. So if she only needs 1430 calories to lose weight on the day that she is working out, she can add 300 calories.
Because when you’re working out, your body is using up much more energy and you need food to compensate for it. Your muscles consume 300 calories more, but do not over consume. Because what happens is when people start working out.
They start eating more and they do not see results. Then they wonder I’m working out and I’m not seeing result. Why? Well, let me tell you why? Because you’re eating more than what you should be eating, that’s, how much calories you need to eat in a day and when you’re working out, try to burn at least 300 calories whatever you do.
Remember that the minimum requirement keep your body going, is nothing less than 1200 calories. So, do not consume anything less than 1200 calories. You would damage your body and also don’t forget that your drinks carry calories as well, so make sure you count that in to your diet or your eating habit.
Last but not least, the fifth a and my last a which is very important.
5. The most important here is your attitude.
If you want to lose weight, you got to make a start. You got to make that conscious decision that my goal is to lose 10 pounds in eight weeks time. So start taking action and make a change.
Remember that you’re just starting off, do not give up, it takes time. It takes time for you to put on weight. It takes time for you to lose weight as well, so really make your journey a fun.
Have a positive attitude, don’t just work out for the sake of working out. Don’t go on a diet for the sake of going on a diet, instead really enjoy the journey. Enjoy the food you’re eating, enjoy your workout and always remember your goal. (6)
In order to achieve it, change your mindset, change the way you look at yourself. You have to start loving yourself, before you can make any changes. Persistent is a key, do not give up.
People that see results are those people that never give up, and don’t be too obsessed about your weight or calories count. Remember, to count your calories is just an indication for you to start off with, but most importantly, you need to enjoy the entire process.
So do have a positive attitude. I know we can do it. Let me know how you get on and if you do have any questions, just leave your comments and I’ll answer them. Don’t forget to subscribe to my blog for more nutritional and fitness tips and make sure you enjoy the process.
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I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness.
Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued.
I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.