Losing weight can seem like an impossible task, however, it is simply a matter of calories in vs. calories out. This means that you need to burn more calories than you eat in order to burn off your fat and lose weight. One pound of fat contains 3,500 calories, so if you want to lose eight pounds in one month, then you need to burn off 28,000 calories throughout the course of that month.
Now, before you start exercising and dieting like crazy, you need to determine how many calories your body needs every day just to function. This figure is different for everyone and is dependent on your gender, age, current weight and activity levels. Men generally need more calories to function because they have more muscle mass and a faster metabolism. The typical calorie requirements for men range from 1,500 – 2,500 calories per day. Women typically range from 1,200 – 2,200 calories per day. There are numerous online calculators that you can use to determine your caloric needs, so make sure to use one before you start on your weight loss journey.
Once you have determined how many calories you need to maintain your weight and survive, the next step is to reduce your caloric intake for weight loss. If you typically need 1,800 calories per day, then you should reduce that to 1,500 calories per day. Then, you should add exercise which will burn more calories and help you to lose weight faster. So, if your goal is to lose 2 pounds per week, you will have to create a caloric deficit of 1,000 calories per day through both exercise and diet.
In closing, we have just covered how many calories you should eat in order to lose weight. Once you stick to your diet and exercise program, it will only be a matter of time before you achieve your goal weight.