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Calculate calories intake per day to lose weight

Calories count is most important part of weight loss program. You have heard many times that if you want to lose weight than you will need to consume less calories or burn more calories, but for that you have to know that how much calories a person need to eat for healthy weight loss. The diet of calories depend on many aspects like physical activity, age, gender etc.

The important thing is that you have to take a particle amount of calories for energy to do daily activities. If you indulge in more physical activity then you need to take more calories.

Now we discuss here how to calculate calories:

You can do your own calculation for that you will have to use a formula to get correct result.

Here we take Harris Benedict equation which help to calculate your BMR

BMR Formula:
Women - BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men - BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Let's take an example here for women

Weight in Kg = 70
Height in cm = 168
Age in years = 40

Now calculate
655 + ( 9.6 x 70) + ( 1.8 x 168 ) - ( 4.7 x 40 )  = 655+672+302.4 - 188 = 1441.4

This is the amount of calories you need to burn if you are inactive for a day. But if you engage in some daily physical activity , than you need to use Calories Burned Calculator for exact amount of calories you need to burn daily, So the equation will be:

Calorie Burn = (BMR / 24) x MET x T

MET = Metabolic Equivalent (for selected activity)
T = Time of that activity

For your reference , check out calculator here 

Generally a man need 2000 to 2500 calories and a Woman need 1500 to 2400 calories/day, depends on factors as mentioned on top para. It is suggested to eat at least 1200 to 1500 calories/day for loosing weight.


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