There’s really no secret to the amount of calories you should eat to lose excess weight fat, but there are some factors that need to be addressed if you want to speed up your metabolism for massive weight loss. The first thing you should take into consideration is how many calories you need to sustain your weight, and the second is in proportion to the first. You need to know how many calories you are consuming on a regular basis to even out the odds.
So, how many calories do you think you need for body weight maintenance?
calories needed for maintenance= your basal metabolic rate (BMR) x your activity level
Your (BMR) basal metabolic rate is probably the amount of calories you are already consuming. If you are alive and well functioning as normal with no health issues, your basal metabolic rate is working just fine.
Now we need to dig a little bit deeper to figure out the exact amount you need to burn excess fat fast.
Some factors that could affect your Basal metabolic rate includes:
- Current Weight
Ultimately, your activity level will determine how many calories you need to lose weight in a timely manner. Let’s take into consideration that your activity levels will either be sedentary, highly active, excessive exercise, or hard manual labor. You will set ranges on a scale of 1.2 being sedentary all the way up to 1.9 highly active to hard labor.
For example, let’s say you are a 23 year old female with a height of 5’5″ and a weight of 130 pounds. Your activity level is lightly active (1-3x exercise per week) and now you want to know how many calories you need to lose weight?
Your BMR is about 1,400 cal x 1.375 for your activity = 1,925 cal
It normally take about 3500 calories to lose one single pound. Now that you know how many calories you can eat per day, you need to eat 500 less calories for your maintenance each day to drop the pounds. In the above example, your calorie intake will be reduced to about 1,425 calories.