How the daily calories Needs for Weight Loss can be determined?
For effective weight losing you should know how many calories you may in one day. Where the norm is determined by our current weight or may be there is some standard calories consumption for everybody?
The calculation is really simple. So take a shit of paper and a pen and let`s start.
1) 11 x your current weight = basic calories needs for your body ( that means how much calories burns in the process of existing). For example, if your weight is 150lbs, your body burns 1650 calories
2) 1.6 x basic calories needs for your body = Rate of Resting Metabolic ( this rate shows, how many calories you burn while doing your daily activities). For example: 1.6 x 1.6 = 2640
3) Count the time you spend on physical activity per week in minutes. Multi ply this number to 8. For example, amount of physical activity: cycling, walking, running (number in minutes) 90 x 8 = 720
If you train intensively, add 600 to the answer
If you train intensively by doing 3 sets, add 840 to the answer
For example: 720 +840 = 1560
Your total amount should be divided by 7, for example: 1560 : 7 = 222.85
4) Total amount + Rate of Resting Metabolic = the amount of calories you need daily, for example: 2640 + 222.85 = 2862.85
The number you received considers your exercise level and current weight. This amount of calories can be consumed in one day. But it doesn’t mean that you can eat fast food for dinner or pass to skip lunch. When you consume your calories for a day you should consider your health and dietary needs.
These simple calculations will also help you if just want to maintain your current weight. But if you want to lose weight, one pound a week, for instance, 500 should be subtracted from your daily calories needs. But to make it work out you should be strong and patient. If you`ll lose about 2 pounds a week you will not lose fat, but muscle and that is not actually you really want to achieve. Develop your diet and exercise regime. The most important thing you should be aware of is that you your health cannot be measured in the amount of pounds you weight.