How can I figure out how many calories I can eat to reach my goal?

I would like to lose 10 pounds by May. I'm not quite sure how to go about figuring out how many calories I can eat. Does anyone have the answer? Thanks!

Tue. Jan 8, 1:37pm

Amazing what you can find if you search "how many calories" in this forum.
Link below.

Link

Tuesday, January 8, 2008, 1:54 PM

Ok, Thanks!

Wednesday, January 9, 2008, 7:51 AM

Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Calculate Your BMR
Your BMR is the amount of energy your body needs to function.
We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

Create a Calorie Deficit

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).

Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.

The long-term results are what matters.

Lose at a Healthy Rate
A healthy weight loss goal is to lose .5 to 2 pounds per week.
Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

Wednesday, January 9, 2008, 8:39 AM

I love this site. It seems like everytime I wonder something there it is. Thanks to whoever posted about the base metabolic rate.

Tidyed

Wednesday, January 9, 2008, 2:46 PM

Love this! Sent it to everyone in my office. Actually it ended up being what I was trying to do anyway. Yeah!

Wednesday, January 9, 2008, 3:41 PM

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