If you are trying to lose weight, then you will need to know what your daily calorie intake for weight loss should be. The formula for losing weight is very simple, consume fewer calories than you expend. The number of calories you consume are from the foods you eat while the calories you expend are from both your exercise calories and your Basal Metabolic Rate (BMR).
BMR is the rate at which your body burns calories while at total rest. Although the formulas used to calculate a person's BMR is not exact, they will give you a fairly accurate approximation of the number of calories you burn during the day excluding exercise. The most common formula used is the Harris Benedict formula. This formula uses a person's age, weight, height and gender in the formula. Your BMR is the starting point at which to calculate your calorie deficit in order to lose weight.
In order to create a calorie deficit, you must ensure the calories consumed are less than your exercise calories and your BMR calories. One thing to note, however, is that you can reduce calories too low, which in turn will slow your metabolism, changing your BMR. If you cut calories too much, your body will go into survival mode and begin to store food as fat. The general rule is that women should consume at least 1200 calories and men 1800 calories. These daily calorie intake needs may be even too low for some people who are closer to their ideal weight.
To lose weight safely and at a rate that will likely be sustainable, experts suggest creating a calorie deficit of 500 calories and no more than a 1000 calorie deficit. A calorie deficit is where you burn more calories than you consume. Creating a calorie deficit is the key to losing weight. In order to know if you have created a deficit, you will need to know what calories you consumed and how many calories you burned from exercise and your Basal Metabolic Rate. The easiest way to track this is to use weight loss tools.
Using Weight Loss Tools to Chart Your Progress
There are many weight loss tools available on the web to help you chart your progress. For instance, you can find many exercise calorie calculators to calculate the number of calories burned during exercise. Many of these calculators will have various exercises to choose from. In addition to exercise calculators, you can also find other weight loss tools such as a calorie intake calculator, calorie intake charts and weight loss journals.
For instance, my calorie intake chart is a simple Excel spreadsheet that I use to track the foods I eat and the calorie content, the exercises I do and calories burned and my Basal Metabolic rate calorie burn. The spreadsheet is set up to automatically calculate my calorie deficit for the day. There are daily charts and a weekly weight loss chart where I record my current weight weekly.
This simple weight loss tool helps to keep me on track. So, whether you decide to create your own weight loss tools, or use one available on the web, the main thing is to begin tracking your daily calorie intake to ensure you are on the right road to losing weight.