Calorie Calculator to Lose Weight
Why would you need a calorie calculator to lose weight? Well, losing weight is simply (haha) a numbers game. All you have to do is burn more calories than you take in. It sounds so simple but I think this is the missing link when it comes to most people’s weight loss struggles. It doesn’t matter if you increased your daily activity, started lifting weights, eat every three hours and switched to whole grains if at the end of the day you are consuming more calories than your body is burning.
*This calorie calculator to lose weight is based on the Mifflin-Jeor Formula, the gold standard in the dietitian world. However, be careful with the extreme fat loss calorie recommendations. Read on to learn why.
- One pound of fat equals 3500 calories.
- A 500 calorie daily deficit = 1lb lose per week (1-2lbs a week is the safest, most realistic and most effective)
- Never create that deficit, your scale won’t ever budge.
- The best way to create this deficit is through diet and exercise. Diet alone usually sacrifices more lean tissue than fat
- Never decrease your caloric intake below 1000 calories of your maintenance level caloric requirements.
- Caloric intake should never drop below 1200 for women and 1800 for men as your muscle needs that many to sustain itself (according to the American College of Sports Medicine).
- Remember, as you lose weight you will have to keep recalculating your calories as it is directly correlated to your weight.
Don't Make This Mistake
Many women are guilty of drastically cutting their caloric intake. I can’t stress how dangerous it is to play that game. Choosing this strategy can throw your body into starvation mode. During this "starvation mode", your body is unable to produce the enzyme that is responsible for metabolizing fat. It also causes your body to hold on to calories instead of burning them in an effort to “survive.”
In other words, eating too little puts you at risk of slowing down your metabolism, which plays a huge role in creating that deficit we have been talking about. Even more, while in “starvation mode” your body will use its hard earned muscle for energy. And, since the more muscle you have, the more calories you burn at rest, you don't want to jeopardize that.
Take It From Jillian
Need another good reason to use a calorie calculator to lose weight? I will never forget an episode of 'The Biggest Loser' when Jillian Michaels totally lost it when a contestant dipped below his recommended caloric intake number? She was so upset because the contestant practically brought his weight loss to a stand-still by cutting too many calories. His body conserved calories instead of burning them as a survival mechanism.
Are you confused yet?
Don't eat too much. Don't eat too little. Bottom Line...know your recommended caloric intake. Use this calorie calculator to lose weight...we have taken the guess work out of it for you! Enter in all your information and it will tell you exactly how many calories you should be eating for a safe rate of weight loss (1-2 lbs a week).
I know calorie counting isn't any fun. But, if you are serious about losing weight, it is the very first place you should start. You need to know how much to eat to develop that deficit and keep your metabolism working in your favor. So, calculate your daily caloric intake and stick pretty close to it by keeping a food journal (at least for a week or two to get the hang of it).
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