A proper daily intake of calories based on an effective weight loss plan is a prerequisite to lose weight fast. How you can do this? Well, first of all, you need to understand some terms before you calculate your daily calories.
You’ve certainly noticed that every year, it becomes harder to eat whatever you want and stay slim. This is due to that your basic body activity slows down with the age. This is called a basic metabolic rate (BMR) and its calculation depends not only on age but also on weight, height and gender. But before we explain more about this BMR, let’s go back to the calories.
Using a random number of calories to cut out (e.g. 500 or 1,000 calories) is not the most precise way to determine how to reduce your calorie intake.
Many studies have revealed that significantly depriving your body of calories may in reality work against you, and that a far healthier answer is a small decrease that burns fat more slowly but surely.
As a matter of fact, the amount of calories consumed daily by each individual can vary significantly, making the reduction either too high or too low depending on your normal calorie spending.
For example, a 500 calories cutting from a 1,600 calorie diet represents 31% decrease whereas the same calories cutting from a 3,500 calorie daily intake represents only 14% decrease. You should therefore aim at using a percentage decrease in calories to lose weight fast.
The most efficient and broadly accepted proportion is a drop of maximum 1/5 of your maintenance level.
Your maintenance level is the number of calories your body requires each day to maintain its present weight.
For the maintenance level calculation, you need to firstly establish the BMR. Ok, here we are back to this term.
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). BMR is the number of calories your body requires daily for natural processes (e.g. breathing, circulation, digestion) to keep in life. In other words, the number of calories you would need if you stayed in bed all day.
Calculate the BMR by using the following formula:
Men:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
or in metric
BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Women:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
or in metric
BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
The “Harris Benedict Formula” requires you to first determine your basic metabolic rate (BMR) based on the above calculation. You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight.
You can multiply the BMR by your activity level:
Inactive BMR * 1.2 little or no work out
Lightly Active BMR * 1.37 light work out: 1-3 times per week
Fairly Active BMR * 1.55 moderate work out: 3-5 times per week
Very active BMR * 1.73 intense work out: 6-7 times per week
Extremely Active BMR * 1.9 intense daily work out and demanding physical occupation
Determine this number, then reduce it to 75-80% and you will have your target number of daily calories to lose weight fast.
This is more correct than calculating calorie needs based on body mass alone. The only factor it omits is lean body mass and thus the ratio muscle/fat of a body. Keep in mind, leaner bodies need more calories than less leaner ones. Therefore, this equation will underestimate calorie needs in the case of very well-built (with lots of muscles) and will over-estimate calorie needs in the case of the very fat (with much less muscles).
There is a weight loss software which helps you calculate the daily number of calories and duration to achieve your weight goal. It helps you determine exactly how many calories you personally burn each day, how exercise routines help you and how many days are necessary to lose weight. This is a nice companion to any diet plan. You can check it out: http://fat-loss-6abs.info/WLO
However, be cautious. The more your body type is extremely lean or fat, the more vital it is to factor in your lean body mass to find out your goal in reducing calories to lose weight fast.
If you cut your calories too much (below the 75-80% of your body maintenance level), you increase the risk to activate your body’s natural mechanisms, which will stop burning fat in its effort to safeguard energy.
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