Megan

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Being faithful to your fitness routine is a great way to shed those pounds, but if you don’t know how to count calories to lose weight, all your efforts will go down the drain. It’s important to keep in mind and practice the basics in exercising and dieting. However, counting your calorie intake is also an essential part of your weight loss goal.

Knowing how to count the calories you eat will make it easier to lose weight. With that said, here are some basics for you that will help you attain that fit body you’ve been targeting.

Calculate how many calories your body burns.

The amount of calories you need largely depends on your body size and the amount of daily energy you use. A smaller person will require lesser calories than a large person. An inactive person will need fewer calories than an active one. Also, men need more calories than women.

To calculate how many calories your body burns on a daily basis, you need to figure out your Basal Metabolic Rate (BMR). The Basal Metabolic Rate is the minimum amount of energy your body needs to function properly. If you need help with finding out your BMR, you can make use of the BMR calculator here.


Once you’ve determined your BMR, you can figure out the amount of calories your body needs per day.  And from then you can come up with a plan to calculate the needed calories to lose weight.

Reduce your calorie intake.

To simplify, in order to lose weight you need to create a calorie deficit. It means that you should eat less calories that what your body burns in a day. Let’s set an example below.

If your body burns 2,500 calories a day and you eat only 2,300 calories, you have a deficit of 200 calories. With that, your body loses weight. However, if you eat 2,800 calories daily your body has a calorie surplus of 300, which will make you gain weight.

Calculate a calorie deficit.

Creating calorie deficits is done by a combination of exercise and eating less calories to lose weight. You should calculate the ideal calorie deficit for your body. For a moderate start, choose a 20% calorie deficit, it’s balanced enough to have positive weight loss results.

Reminder: It is not recommended to go below 1200 calories a day for women and 1800 calories for the men. The body needs calories to keep us alive, and going below the said amounts is dangerous to our health!

Carbs, Protein and Fat – The Macronutrient Ratios

 Your daily calorie intake should be divided into a mixture of carbs, protein and fat. An ideal daily ratio of 50% carbs, 20% fat and 30% protein is a good way to start with your weight loss goal.

Keep in mind that the quality of the food you eat is also important in losing weight. There’s no point in creating a calorie deficit if you’re only going to eat junk food! Eating the right amount of carbs, fat and proteins will ensure your health as well as curb your cravings!

Track and count calories to lose weight.

Keep track of how many calories you’re eating in a day. Going through the steps above is no use if you’re not going to track your calorie intake. So it’s important that you have a food journal to help you count calories to lose weight.

Technology can make your life easier. There are plenty of online calorie trackers or even Apps you can use on your smartphones/iPads/iPhones that will help you if you don’t prefer food journals.

All of us go through difficulty when we start out with our goals. But as they say, “If you don’t work for it, you’ll never get it.” That is especially true in losing weight. There are no shortcuts to take. You will have to work hard and sacrifice some things. But you’ll find that as the weeks go by you’ll get used to the new changes. Just stick to your plan and it will get easier for you. You just need to focus. Determination is key. Knowing how to count calories to lose weight will not only make you fit, it will also lead you to a healthier lifestyle.

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