Weight Loss is Truly A Math Problem

How Many Calories Should I Eat to Lose Weight

How many calories should I eat to lose weight? Am I eating too little? Am I eating too much? I forget sometimes that people just don’t know the answers to these questions, so I’m here to help. Personally, I am not a big fan of counting calories. But, if you are on a mission to lose weight and aren’t familiar with the process, then commit to doing it for awhile. It will help you get an idea of the calories contained in the foods you are eating and be able to know when you need to eat more or cut back. I have been an avid nutrition label reader for 20 years. I know my body and don’t find it necessary to weigh and measure my food at this point, but that is only because I have learned. Let’s get those extra pounds off and keep them off! That is the true success! Yo-yo’s were meant to be toys! Nothing more, nothing less! So, class is in session!

How many calories should I eat to lose weight: Calorie Calculator

How Many Calories Should I Eat to Lose WeightStep 1: Calculate your base maintenance calories

If you are Sedentary (desk job)-

 Your Weight x 12 = Calories to Maintain Weight 

If you are Moderately Active (rest. server)-

Your Weight x 13 = Calories to Maintain Weight

If you are Highly Active (construction)

Your Weight x 14 = Calories to Maintain Weight

Step 2: If you are working out, add in your average calories burned per workout

If you burn 400 calories per workout, then you would do the following-

 Calories to Maintain Weight (from Step 1) + 400 calories = Total Calories to Maintain Weight

Step 3: How many calories should I eat to lose weight?

3500 calories = one pound. So, the “500” from the equation below allows you to lose 1 lb a week. Your calorie deficiency of 500 calories a day x 7 days a week = 3500.

 Total Calories to Maintain Weight (from Step 2) – 500 = Calories to Lose Weight

Make Your Calories Count

Here’s the thing that makes me crazy! So, you ask, “How many calories should I eat to lose weight?” I give you the calculator. You figure out your magic number and then religiously stick to it. BUT, you have to do more than that. You have to choose your calories wisely. You see this is where fad diets come in…the cookie diet, the how many calories should I eat to lose weightgrapefruit diet, the cabbage soup diet, the hcg diet. If you have a calorie deficiency, meaning if you expend more calories than you consume, then you will lose weight. So, companies pitch for you to drink two shakes (with very little nutritious value) a day and eat only one meal or they pitch for you to consume only 500 calories a day or eat only cookies or donuts or cabbage soup. Then, they act AMAZED when you drop weight and give the credit to their products and theories. If I used to eat 3000 calories of vegetables every day and then I switched to 500 calories of donuts a day or even 1500 calories of donuts, I WOULD LOSE WEIGHT! It’s science. So, for sustainable, healthy weight loss, max out your daily calorie allotment with foods loaded with nutrients, whole grains and vitamins. They will make you feel full longer and will fuel your body versus leaving you crashing. This is vital! Plus, you want to keep your memory of the yo-yo as a toy, not as your weight loss history. If you do anything drastic to achieve your weight loss results, then odds are, they will immediately reverse when you can no longer maintain the drastic measures.

Digging Deeper,
Jessica Bowser Nelson
how many calories should I eat to lose weight

P.S. Now that I’ve answered the question, “how many calories should I eat to lose weight” for you, learn more about my monthly challenge groups to help maximize your results by clicking here.



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