When beginning an effective weight loss plan, you need to understand how to structure a proper daily intake of calories to lose weight fast. Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.
Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake. This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.
For instance, cutting 500 calories from a 2,000-calorie diet is a much bigger decrease than cutting that same number from a 3,500-calorie plan.
You need to aim to use a percentage decrease to come up with the number of calories to lose weight fast. The most popular and effective technique is to calculate your maintenance levels and then reduce your caloric intake by 15-20%. The number of calories you need each day to maintain your current weight is known, not surprisingly, as your maintenance level.
There are two formulas you can use to determine your own individual number of daily calories to lose weight fast'
By first figuring out your basal metabolic rate (BMR), the "Harris Benedict Formula" allows you to account for the number of calories your body burns each day in natural processes like breathing, circulation, and digestion. Next you use an activity multiplier to account for your daily activities-this figure is the number of calories you need to maintain your current weight.
Come up with your daily intake of calories to lose weight fast by decreasing this number by 15-20%.
Calculate the BMR by using the following formula:
Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) - (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) - (4.7 * age in years) = BMR
Multiply this answer by the activity multiplier:
Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).
You'll get the target number of calories to lose weight fast by decreasing this number by 15-20%.
The second formula to determine your target calorie reduction is the "Katch-McArdle Formula". To get a more accurate metabolic reading, use this formula as it is an even better way to determine your target amount of calories to lose weight fast because it considers your lean body mass, too.
Calculate your BMR with the Katch-McArdle formula shown here:
BMR = 370 + (21.6 x lean mass in kg)
Lean body mass is any type of body weight that isn't fat. If you have had your body fat levels tested you can obtain this number.
It's important to factor in your lean body mass, especially if your body type is extremely lean or fat, to come up with your target number of calories to lose weight fast. Once you've factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.
Reducing your calories by more than this level can end up slowing down your results by triggering your body's natural starvation mechanisms. If your calorie intake becomes too little, your body stops burning fat as a way to conserve energy.
Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn't decrease.
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