To calculate calories to lose weight, you have to know what basal metabolic rate is and how it is calculated. For your convenience, below mentioned is the calculation to calculate a BMR.
- For adult males: 66 + (12.9 x height in inches) + (6.3 x weight in pounds) – (6.8 x age in years)
- For adult females: 655 + (4.7 x height in inches) + (4.3 x weight in pounds) – (4.7 x age in years)
Now, above mentioned calculation would tell you an amount of calories to lose weight and also the number of calories that you need in order to maintain the body weight doing nothing – what the body needs in order to function, so we have to adjust that to give you knowledge with amount of calories that you’ll need whilst you’re doing vigorous workout sessions, specifically building muscle. Now adjust the basal metabolic rate by adding following depending upon how common you exercise:
- If you don’t exercise: BMR 0.2
- Infrequent exercise: BMR 0.3
- Exercise majority of week days in week: BMR 0.4
- Exercise regularly or high intensity or long periods: BMR 0.5
- Job is laboring job or Athlete: BMR 0.6
This above mentioned new value now tells you an amount of calories to lose weight and also the amount of energy you need to keep the body functioning appropriately given the level of exercise. To consume lesser calories than what the body needs, would create a situation where your body is enforced to use stored body fat in order to make up calorie deficit. As mentioned earlier, if you leave the body with very less number of calories, it can cause the muscles to become weak. Thus, we don’t suggest that you create deficit lower than five hundred calories. With such count of calorie a day deficit for instance, you must expect to lose about a pound of body fat each week.