Number of Calories to Consume to Lose Weight
In the previous post we covered body fat calculation so you can determine how much weight to lose to achieve your desired body fat level, now let’s cover caloric intake.
You’ve probably heard the old-fashion way of calculating this which is basically to cut 500 to 1,000 calories a day from your diet which would result in losing a pound a week.
As you know one pound of fat is equivalent to 3,500 calories so if you cut your calories by 500 each day for seven days then in theory you should lose one pound at the end of the week. Double that amount to 1,000 calories less per day then you will lose two pounds per week.
I wish it was that simple but it doesn’t work out that way. Did you know that if you cut calories drastically you can actually slow down your metabolism and even gain weight!
Our bodies are extremely smart and they adapt to extreme conditions. When you starve yourself your body will go into starvation adaptation which means it will slow down its metabolic rate to allow the body to survive longer.
The good news is reducing your daily calories by 300 (women) or 400 (men) keeps your metabolic rate high enough to burn fat while saving muscle at the same time. So don’t starve yourself!
For bodybuilders, here is a suggested formula to determine calorie intake for fat loss and muscle preservation:
First you will need to know your weight in kilograms so use this conversion calculator:
Secondly, determine the Intake Calorie # to use.
*For Fat Loss use Intake Calories of 35 to 38
*For Rapid Fat Loss use Intake Calories of 29 to 32
Finally plug in the numbers using the following formula:
Body weight (kg) x Intake Calorie # = daily caloric intake for fat loss
As an example, let’s say your weight is 195 pounds (88.6 kilograms). Here’s how to figure your calorie requirements to lose fat:
88.6 X 35 = 3,101 calories per day
If you wanted a more aggressive fat loss then use 29 as your intake calorie #. Let’s do the math:
88.6 X 29 =2,569 calories per day
If you still need a calorie deficit to continue to lose fat or break a plateau then reduce your calories by about 300-400 calories a day and increase cardio. Remember, a 300-400 calorie deficit is the ideal number to lose fat while maintaining muscle.
In the next post we’ll cover what your calories should consist of for maximum results. Stay tuned!
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