![]() ![]() Bear in mind, the results are estimates but it should give you a good starting point.Īnd also keep in mind this general rule of thumb: ladies, don’t go below 1200 calories and, guys, don’t go below 1800 calories a day. It’s moderate enough to show results, but not so aggressive you’ll be gnawing on wood out of hunger. If you’re not sure which calorie deficit to choose, go for the 20% calorie deficit. The calculator will take into account approximately how many calories you burn in a day and give you a few choices for a calorie deficit. The easiest way to figure out how many calories you should be eating to create a calorie deficit is to use the FitWatch Calorie Deficit Calculator. (Now, at this point some may argue about carb sensitivity, but I’m trying to keep this simple and down to the basics.)Ī) eating less calories than you do now, if you overeat Ĭ) a combination of (a) and (b) (usually, this is the best way because you strengthen your body at the same time). If your body burns 2000 calories a day and you eat 2300 calories a day, you’re creating a calorie surplus of 300 calories, and you’ll end up gaining weight over time. ![]() What that means is, you want to eat less calories than your body burns in a day.įor example, if your body burns 2000 calories a day but you eat only 1700 calories a day, you create a calorie deficit of 300 calories a day and you’ll lose weight. To put it very simply, you need to create a “calorie deficit” to lose weight. If you grab a pen and a piece of paper to write down numbers as you read along, you’ll have a calorie counting plan by the end of it all.ġ) Figure Out How Many Calories You Should Eat A Day to Lose Weight What I’ve got for you is a 5 step “blueprint” to lose weight by counting calories, covering how many calories you should eat in a day to lose to carb/protein/fat ratios, and more. I’ll be using terms like weight loss and lose weight, but I really mean “fat loss” and “losing fat.” Okay, before we start with the blueprint, I want everybody to keep this in mind: it’s not “weight” you want to lose, but “fat.” Everybody calls it “weight loss,” but, believe me, you don’t want to be losing muscle in your quest for a thinner body. ![]()
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