BASICS
Ultimate Weight Loss Revealed 13 by Brad Callen
How Many Calories Do You Need to Lose Weight ?
Now that we know this we can calculate how many calories per day your body needs to burn in order to maintain your current weight depending on your level of activity .
1 . Donʼt do anything : Take your BMR x 1.2
2 . Slightly active ( You go through a normal days activities ...) Take BMR x 1.3
What is Basic Metabolic Rate ? ( BMR )
Ok , now weʼre going to calculate how many calories youʼll need to consume in order to lose weight . To do this we first need to calculate your Basic Metabolic Rate or BMR . BMR is the amount of calories your body burns each day to carry out its normal functions .
The first formula is for women : BMR = 655 + [ 4.37 x weight in pounds ] + [ 4.32 x height in inches ] – ( 4.7 x your age )
The second formula is for men :
BMR = 66 + [ 6.21 x weight in pounds ] + [ 12.7 x height in inches ] – ( 6.8 x your age )
3 . You are moderately active which means you exercise 3 to 4 times per week : Tale BMR x 1.5
4 . You are very active meaning you exercise between 4 and 6 times per week : Take BMR x 1.7
5 . You are super active meaning you exercise over 6 times per week for more than 60 minutes each time : Take BMR x 1.9
The number you get is the amount of calories you need to consume in order to maintain your current weight . Now remember as I mentioned above , one pound is equal to 3500 calories . In theory , if you want to lose 1 pound a week you simply need to cut out 3500 calories from your diet within those 7 days .
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