Calorie Counting: How Many Do You Need to Lose Weight?

Calorie counting is a popular method for losing weight, but how many you need to count depends on you as an individual, and your wellness needs. Fortunately, there are many ways in which you can determine the amount of calories you need to lose weight, while looking after your wellbeing.

1. Dear Diary – Before you start any weight loss programme, spend a week writing down everything you eat and the number of calories in each food. Then, add the total number of calories for each day and divide by seven to get an average daily caloric intake. That way, you’ll have a rough idea of the number of calories your body needs to maintain its current weight, and you can simply subtract 500 calories per day for a weight loss guideline. Remember, you must be specific about measuring and recording your food portions.
2. Crunch the Numbers – Use an online calorie needs calculate to get a quick and easy estimate of the number of calories you need to eat to lose weight. Once you know your daily activity level, current weight, height and goal weight, the calculator will use the Harris-Benedict formula for determining basal metabolic rate (BMR). While this is a widely-recognised formula, it is only as accurate as the information you provide and the answer is based on general guidelines.
3. Test it Out – You can now get a metabolic test from many gyms and other health centres, which measures the number of calories that your body burns when you’re resting (RMR) and the number of fat and carbohydrate calories your body burns while exercising at various exercise intensities. Your trainer may also give you a metabolic training plan as part of your metabolic assessment, which will help you to burn more fat calories during exercise so that you lose weight more effectively.
4. Ask the Experts – If you consult a registered dietician, he or she can determine the number of calories you need to eat to lose weight, and the proportion of carbohydrates, protein and fat. Your doctor may be able to refer you to a registered dietician, as this service is often recommended for those with health conditions which are affected by weight. Your dietician can also help you to develop a weight loss plan, and overcome typical barriers that have prevented you from losing weight in the past.