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How to calculate your daily calories to lose weight
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Many people are concerned about how much they weigh. Losing weight is not easy, but it is simple. You need to burn more calories than what you take in. The best ways to do that is to eat better calories with a good diet, build more muscle, and burn more calories with a cardio workout. Not only will you burn calories and lose weight with cardio, you will also experience many other benefits.
If you can’t seem to find the time for cardio and muscle building, you can get it at the same time if you do a circuit training program. If you have time, you should do muscle training and cardio workouts, to get the most benefit from your workouts.
Calculate your BMR, to determine the number of calories you need to eat to maintain your current body weight. For a male. BMR= 66+(6.23*weight)+(12.7*height in inches)-(6.8*age)
For a female BMR=655+(4.35*weight)+(4.7*height in inches)-(4.7*age)
After you have your BMR, cut your calories by 15%. This number is how many calories you should eat per day. If you add in your cardio workout 5 days per week, you will cut enough calories to lose 1 to 1 ½ pounds of fat per week.
The cardio exercises that you chose does not matter, mix it up so you don't get bored. As long as you keep your heart rate in the target zone for 30 minutes, 5 days per week you will get what you need. Write down the calories for everything you eat. Eat lots of fruit, veggies, and good protein. Drink lots of water. Do a muscle building workout 2 or 3 times per week, and do your cardio 5 times per week. You will lose weight, you will get to where you want to be, and you will feel great.
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