While weight loss and fat loss is not an exact science, there is a rather complex science behind the amount of calories you burn and consume on a daily basis, that determines whether you lose weight, maintain weight, or gain weight. Your TDEE (total daily energy expenditure) tells you the total amount of calories you burn in a 24 hour period, and this is your maintenance level of calories.
So how do you know and determine how much calories you need each day? Depending on your goals, below a general rule of thumb for figuring out your calorie needs:
For fat loss – Your body weight x 11 to 13 = the range of your calorie intake
For maintenance – Your body weight x 13 to 15 = the range of your calorie intake
For weight gain – Your body weight x 16 to 18 = the range of your calorie intake.
So if you weighed 150 pounds and your goal is fat loss, the amount of calories you need would be:
150 x 11 = 1650 calories
150 x 13 = 1950 calories
Aside from this general way of determining your calorie needs, there are specific formulas and calculations that have been created to more accurately calculate your daily caloric needs. The Harris-Benedict formula was developed to determine your calorie needs (basal metabolic rate BMR) based on several factors such as your weight, height, and age. The formula looks something like this:
BMR for men = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)
BMR for women = 655 + (9.6 x weight kg) + (1.8 x height cm) – (4.7 x age)
Obviously, it gets a bit tedious to plugin all the numbers and calculate your BMR, but there are calorie calculators online, that can do this for you instantly.
According to Tom Venuto, a natural bodybuilder and fat loss expert, you can figure out your level of calorie intake based on a percentage calorie deficit:
Conservative deficit: 15 to 20% below maintenance calories
Moderate deficit: 20 to 25% below maintenance calories
Aggressive deficit: 25 to 30% below maintenance calories
Any calorie deficit greater than 30% below maintenance calories is considered too aggressive, and possibly risky. For any weight loss program, you do not want to make any drastic changes to your diet. You should plan to start with slow and moderate changes, for example, aim for 15% below maintenance calories. For a successful fat loss journey, make sure to start off on the right track, learn all you can about weight loss, and learn the real method behind true fat loss, and keep your weight loss permanent.
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Many people blame their weight gain for the metabolism that tends to slow down as people age. The realization is the metabolic rate only decreases about 2 to 3 percent every decade. This tiny percentage is not the cause of your weight gain so before you begin trying to lose some body fat, you must first understand what is causing the gain in the first place.
Common myths such as having a slow metabolism or simply “being born fat” are not useful when it comes to understanding your problem and doing something about it to lose weight. If the weight gain is due to a poor diet or exercise, begin eating a well balanced meal and exercise at least 3 times a week for a minimum of 15 minutes. Making up excuses of way you can’t gain weight will not make you any thinner.
Controlling your lifestyle is the first step to creating a healthy mind and body. Many people are buy in their daily lives with their jobs, children, hobbies and other activities that they feel overwhelmed and can’t stick to a strict diet. The truth is that creating a well balanced weight loss plan only takes a few minutes of your time and can have excellent results.
Simply follow these simple rules in order to lose 12 pounds in a period of 2 weeks:
STEP ONE: Ditch The Junk Food
Many people substitute that healthy foods that their body is craving for junk food that tastes good at the moment but provides no nutritional value. Try cleaning out your refrigerator and cupboards and remove any sweets, processed foods and items that are high in fat. Once the food is not in your sight or home, you will no longer be able to consume the unhealthy food.
STEP TWO: Don’t Skip Breakfast
It is said that breakfast is the most important meal of the day and that claim is 100 percent true. Many believe that skipping breakfast may help them to shed some pounds but without starting your day off with a healthy meal, your metabolism actually slows. You need energy to start off your day and be able to go through your daily activities without feeling completely exhausted. Try adding fruits and vegetables to your breakfast to help fill your daily fiber requirement.
STEP THREE: Eat Smaller Meals
Instead of consuming three large meals each day, switch it up and eat several small meals throughout your day. The body will be able to digest the food better when it’s in smaller amounts, helping to loose weight. Make sure that while you are eating smaller meals, you avoid the junk food.
STEP FOUR: Get the Recommended Sleep
To have a healthy body, you will need the recommended 8 hours of sleep. It’s been proven that lack of sleeping can actually boost your hunger pains, causing you to eat more through your day.
STEP FIVE: Replace Fat with Muscle
Although muscle is heavier than fat, it is important that you work out and exercise consistently in order to tone up your body and keep the fat off. Muscle burns fat so the more you work out, the more body fat you will loose. For every pound of muscle that you gain, 50 calories are burned.
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