calories a day to lose weight

calories a day to lose weight

calories a day to lose weight : This is one of the most important questions to ask when you want to lose weight.  To lose weight you simply need to make sure you burn more calories than you consume.   First of all you need to work out how many calories your body is burning each day.  As a very general rule of thumb, you can refer to the table below:

Weight	Female	Male
50 kg	1680 Cal per day	1830 Cal per day
60 kg	1800 Cal per day	2000 Cal per day
70 kg	1920 Cal per day	2170 Cal per day
80 kg	2040 Cal per day	2350 Cal per day
90 kg	2155 Cal per day	2520 Cal per day
100 kg	2270 Cal per day	2690 Cal per day

How many calories does my body burn? Click here for exact calculation

Your body burns a certain amount of calories by performing basic bodily functions.  This is called your basal metabolic rate (BMR) and is working to help you lose weight! This continual work makes up about 60-70% of the calories we use and includes the beating of our heart, breathing, and the maintenance of body temperature. BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting and exercise habits. So in essence you can lose weight by doing nothing!

What is my BMR? Click here to calculate your BMR

Your daily energy expenditure is therefore your BMR plus any exercise you do.  By most standards if you do an office job and no exercise during the day your daily energy expenditure will be around 1.2 times your BMR.  Then to know the total number of calories you are burning, simply add the exercise you do. 

How many calories do I burn during exercise?

calories a day to lose weight