How Many Calories Should I Consume to Lose Weight? Losing weight by knowing your energy needs is not new and a common question often asked by dieters and weight watchers is how many calories should I consume to lose weight? The amount and kind of calories you consume determine the amount of fat you have in your body. In a smart way, knowledge of calorie tracking and portion sizes can help determine how many calories you need to lose weight. The required calories to lose weight depend on your energy needs! The energy needs of everyone may not be the same for so many reasons including differences in level of activity and body weight. If you know your energy needs then you could easily calculate the required calories to lose weight. The food you eat provides energy which is used for 3 basic processes 1. Physical activity: Your body uses energy for any physical activity you carry out which include running, jogging, walking and body building exercises 2. Food digestion 3. Basal metabolic rate: This is the energy you use at rest when you are not performing any physical activity. Energy used for breathing and blood circulation fall under this category. If you know the energy you need to power these processes on daily basis then you could easily eat food that will supply this energy alone. To calculate your daily energy needs, you need to calculate your Basal Metabolic Rate (BMR) and know your level of activity.

To calculate your BMR, use online calculators on websites like Bmrcalculator.net. All you need to fill in is your height, weight, age and sex. Once you know your BMR then you can calculate the amount of calories you need daily by doing the following  If you do not exercise- Multiply BMR by 1.2  If you do light exercise(1-3 days per week)- Multiply BMR by 1.375  If you are moderately active ( exercise 3-5 days weekly) – Multiply BMR by 1.55  If you are very active( exercise 6-7 days weekly)- Multiply by 1.725  If you are extra active and do hard exercise or constant trainingMultiply BMR by 1.9 You must be honest enough to place yourself in the right place if not, you might not get it right. If you use a BMR calculator and you get 1430 calories. Again if your level of activity is moderate, then your daily energy needs will be 1430 multiplied by 1.55 (1430 x 1.55) = 2216.5 calories Interpretation From the calculation above, the daily energy needs is 2216.5 calories. This means that if you get about 2216 calories daily from food with your level of activity, you may not gain weight because this is just enough to meet your energy needs and there is none left to be stored.