# How to calculate calorie intake for weight loss

## How do I calculate my caloric intake to lose weight?

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2.
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.

## How many calories should I eat a day to lose weight?

How many calories should you eat on average? The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.

## How much weight will you lose if you eat 1200 calories per day?

After 1 year, those on the 1,200–1,500-calorie-per-day diet experienced an average weight loss of 15 pounds (6.8 kg). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study ( 7 ).

## How can I burn 1000 calories a day?

Walk on a treadmill at an incline for an hour.

I am 6′ and 200 lbs, and when I walk at 4 mph and a 6% incline, I burn about 1,000 calories an hour. So one way to reach your goal is to do this for 5 hours (adjusting for your calorie burn based on your own research).

## How much weight will I lose with 800 calories a day?

Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

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## What is the most filling low calorie food?

13 Low-Calorie Foods That Are Surprisingly Filling

• Popcorn. …
• Chia Seeds. …
• Fish. …
• Cottage Cheese. …
• Potatoes. …
• Lean Meat. …
• Legumes. Because of their high protein and fiber content, legumes such as beans, peas and lentils can be incredibly filling. …
• Watermelon. Watermelon has a high water content to keep you hydrated and full while supplying a minimal number of calories.

## How much weight can you lose on 1300 calorie diet?

According to WebMD, if you have a body mass index (BMI) of over 30, which doctors call obese, a very low-calorie diet like the 1300 calorie diet will allow you to lose around three to four pounds a week (11). That makes an average of about forty-four pounds in three months.

## Can I just eat less to lose weight?

What really matters is that you just eat less. A study in the Feb. 26 issue of the New England Journal of Medicine compared a variety of diet plans — which emphasized varying degrees of fat, protein and carbohydrates — and found that any eating plan that causes you to consume fewer calories will help you lose weight.

## How do I lose 20lbs in a month?

How to Lose 20 Pounds as Fast as Possible

1. Count Calories. It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast. …
2. Drink More Water. …
3. Increase Your Protein Intake. …
4. Cut Your Carb Consumption. …
5. Start Lifting Weights. …
6. Eat More Fiber. …
7. Set a Sleep Schedule. …
8. Stay Accountable.
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## What is the 7 Day Challenge diet?

The GM diet consists of a 7-day meal plan. Each day focuses on a specific food or food group. GM stands for General Motors. Some sources claim that the General Motors corporation developed and endorsed this diet plan to help its employees lose weight.

## How much weight will I lose if I eat 100 calories a day?

While healthy food choices are key, it’s also important to eat the right amount of food. Cutting calories is one easy way to stop weight gain. Eating an extra 100 calories a day can cause you to gain 10 pounds a year, whereas eating 100 calories less than usual may result in a loss of 10 pounds.

## What exercise burns the most calories in 30 minutes?

Calories burned in 30 minutes:

Generally, running is the best calorie-burning exercise. But if you don’t have enough time to go on a run, you can shorten your workout into high-intensity sprints. Your body will rapidly burn calories to fuel your workout.15 мая 2019 г.

## How can I burn 500 calories at home?

Burn 500 Calories In An Hour

1. Exercise bike/cycling. According to Harvard Medical University (and you would reckon they know what they’re talking about) a person weighing 185 pounds burns 500 calories in around 33 minutes on the exercise bike. …
2. Running. …
3. Weight training. …
4. Dancing. …
5. Swimming.