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How Many Calories
Do I Need Per Day to Lose Weight?

Your metabolic rate is the energy measured in calories or Kcalories (1,000 calories), expended by the body at rest to maintain normal functions. This makes up about 70% of the calories the body uses. Your metabolic rate is influenced by quite a number of factors such as gender, age, weight, height, temperature, food, exercise and many other habits.

(This calculator is meant to be an estimate only. Actual calories needed to maintain weight may vary based on muscle mass, activity and a variety of other factors such as illness, pregnancy, etc. If you are obese, your actual caloric needs may be less accurate. This is because a small percentage of fat tissue actually burns calories. The remaining amount of fat tissue does not burn calories. Please keep this in mind when using the calculator.)

As a health professional, I recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually -- about one-half to one pound per week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained.

To lose one pound, you must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.

Here is an example of how the calculator can help you. If your daily calorie needs were calculated as 2500 calories and you desire to lose weight, you could: 1. Consume 2200 calories. (That's 300 calories less) or . . .

2. Burn 200 calories through activity, to result in a 2000-calorie diet! (Be sure to use the Exercise Calculator to determine the different ways that you can burn 200 calories)!

Lose Weight by burning more calories than you eat!!!

Calculate the calories (kcal) per day that you are consuming in order to maintain your current weight

Age (in years)

Weight (in pounds)

Height (in inches)

What your BMR
should be:

Calories/day for men

Calories/day for women

What your BMR IS:

BMR can also be estimated as 70 W0.75 = kcal/day,
where W is body weight in kilograms.

Enter your physical activity in minutes per day
Very Light Light Moderate Heavy Very Heavy

Examples include:

Examples include:
Playing Piano
Bicycling (easy)

Examples include:
Fast walk

Examples include:
Bicycle Race

Examples include:
Mountain climbing

In order to lose weight you need to burn more calories than you take in, which is the Total Energy Requirement

kcal/day for men

kcal/day for women

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**This web site's goal is to provide you with information that may be useful in attaining optimal health. Nothing in it is meant as a prescription or as medical advice. You should check with your physician before implementing any changes in your exercise or lifestyle habits, especially if you have physical problems or are taking medications of any kind.