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Using a Calorie Estimator for Weight Loss: A Sustainable Way to Keep Weight Off for Good

By Edited Nov 13, 2013 0 0

Using a calorie estimator can be extremely helpful when losing weight. The science of calories will help you target the exact amount for you to eat in order to lose a safe amount of weight. As long as you're sticking to your target numbers it's just a matter of time until you arrive at your goal or at a comfortable weight. Let's get started!

The first step is to determine how many calories will sustain your current weight. This number is important to determine because if you're overweight you may be used to eating too many calories. The first step is to determine the amount of calories that will allow you to hold steady, or your basal metabolic rate (BMR). This number will be different for everyone.

Step 1: Calculate your BMR number
For adult men and women, use the following formulas. Get your calculator ready!

Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Step 2: Calculate your modifier number
-If you not very active or are sedentary, use your BMR number x 20%
-If you have a light level of activity, use your BMR x 30%

-If you are fairly active and exercise most days during the week, use your BMR x 40%

-If you have a high level of activity, which means strong activity every day, use your BMR x 50%

Step 3: Add them together
Add your BMR from step 1 and your modifier from step 2 to calculate your BMR. This is the number of calories you can eat every day to maintain your current weight.

How to Cut Calories
Now that you know your BMR all you need to do is subtract 500 from it. This number is the number of calories you need to eat every day to lose one pound per week, a rate of weight loss that is both safe and sustainable.

The next step is to actually eat this number of calories every day. Use any calorie estimator program or even obtain a listing of calorie values of foods found online or in book form. Easy to use calorie estimator programs are available. A common, effective technique is to divide your calories among 6 meals. That way you aren't going a long time in between meals and getting hungry which can throw you off your plan, causing you to eat out of desperation. Smaller, more frequent meals will keep you full as your body has a small and steady supply of food to use for its needs.

Discover some enjoyable, healthy, balanced, low-calorie meals, stick to your target number, and you will see weight loss when you get on the scale. It's not magic at all. It's simple science that will help you to achieve your goal. Make sure you find meal options that you enjoy and you will have an easy time sticking to your new sustainable and healthy way of eating.



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