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How Many Calories Should I Eat a Day?

by Josh Kenzer on March 15th, 2007

This week I have been very focused on how many calories I need to eat a day in order to lose weight. I have been trying to keep it under 2,000 for no other reason then I heard Jason mention that amount on the fat blogging podcast. After doing some research, I found I need to do a few calculations:

1) Calculate your BMR
This is your base number of calories a day you burn just by being alive and doing activities like breathing.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

So for me it would be:

BMR = 66 + (6.23 x 195.2) + (12.7 x 70) – (6.8 x 29) = 1,973.89*
* Here’s a quick tip – you can paste the formula into a Google Search, Google will calculate the equation for you.


2) Calculate your Activity
Using the Harris-Benedict Equation, you can calculate how many additional calories you need for daily activities.

  • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • If you are lightly active (light exercise/sports) : Calorie-Calculation = BMR x 1.375
  • If you are moderatetely active (moderate exercise/sports) : Calorie-Calculation = BMR x 1.55
  • If you are very active (hard exercise/sports) : Calorie-Calculation = BMR x 1.725
  • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Since I sit at my computer for about 12 hours a day, I would say I fit into the sedentary lifestyle. So I need to take 1,973.89 x 1.2 to get 2,368.67 calories. That is the number of calories I need to eat a day to maintain – not lose or gain weight.

3) Lose Weight
Approximately 3,500 calories equal one pound of weight. If you ate an excess of 3,500 over what you need to maintain, you would gain one pound. That’s one extra Big Mac a day for a week right?

So to lose weight, I need to create a calorie deficiency. The bigger the deficiency, the faster I’ll lose weight. So, combined with exercise, which would burn additional calories, a goal of 2,000 calories a day is good. It will be slow but steady weight loss – about a pound every week.

One thing to note though. Part of the BMR calculation is your current weight. As you lose weight, you need less calories per day and therefore need to continually adjust your daily caloric intake as you lose weight. 2,000 calories a day may be a good goal for me now, but, for example, when I’m 180 pounds, I need to cut that to 1,900.

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  • jamie
    Im 20 years old im very thin i have always been thin i dont know if it run in the family or not but i never have been able to gain weight i also have a daughter thats 9 months and after giving birth i went back down to being about 90 pounds i never was 100 pounds until i got pregent dont get me wrong i love to eat but i just never gain weight im about 5 in height and about 90 pounds i eat about 2 or 3 times a day which i dont think is good enough im also very active i walk alot whats the problem
  • lerierivera
    i want to lose 1 pound a day. how much calories do I have to eat to lose 1 pound a day?
  • kyra
    thanx this realy helped xoxoxoxoxoxoxo
  • Laurie
    hi i'm laurie, i'm a 14 year old girl, i'm 5-5 and i weight 98 pounds. i am wondering how many calories i should consume. if u hav the answer plz email me.
  • Great article. You really break down the daily caloric recommendations in detail. Now all we have to do is be mindful of what we eat and make better food choices.

    Thanks.
  • dennise
    This is a lot of help! It told me that I actually was doing the right thing- in fact I was eating 500 less calories than I can intake 2 maintain my weight plus I was exercising- I should be good in a few weeks! Anyways good luck to everyone here who is struggling with weight loss. I'm an athlete by the way!
  • Leslie
    This was very heplful, Thank You
  • white dove
    Hi i am 15, 5 foot 5 and 150 pounds. I usually eat what ever i want and as much as i want because i dont get fatter but i dont get skinnier if i stop. My stomache and legs are too just chunky. The last two days i have been eating 1200 calories and drinking 6-8 cups of water a day. i want to start woriking out more too. Will any of this help my stomache or will it just make me fat when i get older because dieting is bad when ur young. Anyways i need your help................
  • AJ
    due thats helpful thanks!
  • mariana
    hey well you might think this is going to be weird but im actually 12 and im going to start a diet!!!!! this is gonna b soooooo kooollll!!!!!!!!!!!!!!!!
  • panda33
    I have not lost any weight in 10 years. I stay the same. I can eat pizza or not and I may go up 2 lbs. for 2 days and then back to the normal weight. For the last 8 weeks, i have been on the treadmill 30 min. in fat burning mode, and lifting weights for 45 min. three times a week. No inches lost, no weight lost. I weigh 190 lbs., 5' 6", 60 yrs old., I track my calories 1500-1800 and only snack on fruit and veggies. HELP!
  • mariana
    hey well how old r u???? u must be preety old...... any way i have lost 4 pounds sience november or something k well have fun loosing weight plzzzz subscribe
  • Palomita
    I've been trying to lose 5 pounds for 2 years. But I regularly exercise (4-5 days a week for 1-2 hours). I eat healthy and the weight is not gone. Now, I think my body got used to my lifestyle.... what should I do??
  • Angie
    Iam having trouble calculating. I am 37.5 year old woman. 150lbs,5ft1inches, and I am Moderately active. Could you please tell me how many calories I need to eat a day to lose weight? I have searched every where on the web and everything I find is so confusing.
  • amber
    this was helpful
  • tiffany
    im under 13 years old and i was wondering how many calories should i have in a day?
  • holly
    your 13!!!!! worry about ur homework, not how many calories u should have a day!
  • Thanks so much for the article, me and wife just love it.
  • sosena
    ok i don't get a thing how can u loose about 2 thousand kcal just by breathing i think it's bull
  • Nick
    Your body replaces cells, keeps the heart and lungs going, plus your brain will use a good bit just to stay alive. The human body will consume calories even when you sleep, the trick is simply to take in less than you burn. If you like to work out, all the better, it will speed up the process.
  • mariana
    u sound cute how old r u?????
  • Crissy:)
    actually it is crissysosexi22@yahoo.com .. i messed up last time...my bad..but contact me..
  • Crissy:)
    Also if you need any tips on dietiing.. i can help you....contact me at crissysosexi@yahoo.com...weird name.. i kno but i like it....
  • Crissy:)
    i am 13 years old and for about a year ive been trying to lose alot of belly fat. not saying that im fat, i mean im only 125, but by the summer i would love to be able to where a two piece.i just wanted to say that you have inspired me to help chang myself...so thank you........
  • rebecca and conor
    how many callories should i be eating a day?
  • amber and megan
    so how do you maintain eating healthy while eating little amounts of calories??
  • Bella
    How many calories should i be eating a day?
    i have been eating about 1000 a day i think.
    so would you please tell me i think i am going to get verry sick.
    please respond A.S.A.P.
    Thank-You,
    Bella Porteous
  • WANNA LOSE WEIGHT
    I'M 218, 5 ' 2", 32 YEARS OLD AND I'M TIRED OF BEING FAT - I'VE TRIED DIET PILLS, THE WHOLE WORKS, JUST NAME IT - I NEED HELP!!
  • Bella
    You should try exercising everyday that helps soo much!:)
  • Rachelle
    hey i am 19 years old 5.7 inches and i way 168 pounds, what is the fastest and safest way i can lose weight
  • sarai
    gloria,
    for a more exact amount of how many colories you should take oer days go to revolutionhealth.com
  • gloria
    i will like to be advised on the ideal amount of calories a woman of 27yrs should take per day
  • Meagan
    Hi. Im 5 foot 5 inches tall and weigh 160 pounds. I'm 15 years old. I calculated my BMR to be 1559. Im starting to watch what I eat so i can lose about 45 pounds by the middle of June to go to prom. does that sound healthy? and if it doesnt how can i change it to make sure its healthy? and if it is how do I lose the weight other then watch what I eat & execize daily? I am also starting to run for 30 minutes daily around from my house to the school nearest me and back(about a 30 min walk). Any healthy ideas?
  • Real Weight Loss
    The only way to lose weight is to eat less while doing at least a "tiny" bit of exercise. I am 48 and have been on my extreme diet now for 113 days. I started at 175 and currently weigh 137. My caloric intake at this point is approx 1000/day.

    Here is the thing, if you take a multi-vitamin and calcium pill to supplement your diet, it doesn't matter *what* you eat. In my case, it's tasty low fat individual slices of cheese, an apple, oat bran bread, and pepsi.

    I eat the same thing *every* day. Those of you that describe that as boring miss the point of food. It is not entertainment, it's something you eat so you don't die.

    Separating the purpose of food from the emotion of food will enable you to focus on the "feeling hungry" part. Unless you "feel hungry" which admittedly is unpleasant, you won't lose weight.

    However, the body doesn't *endlessly* make you suffer, eventually it stops screaming at you to eat and you just lose weight with minimal discomfort.

    There are no really old and really fat people. Santa Claus doesn't count.
  • Why would someone something like that this website stinks and i do not like it why would you say something sooo horrible and wrong this website blows. I hate this site omg it sucks!!!!!!!!!!!!!!!!!!!!!!
  • Skinny and Sad
    You guys think you have problems? I'm 5'8ish (18 years old) and I weigh 100 pounds.....wtf is that, gaining weight is much harder than losing weight...

    Weight gaining powder taste so bad and it doesn't even work... I'd rather not eat than eat badtasting stuff...
  • Jennifer
    First I have to say one thing, before you post about being 14 and 100 lbs and wanting to lost weight around your wasit you need to look at yourself. women you are beautiful maybe you need to tone up not lose 10-15 lbs. first of all it is very unhealthy to be too skinny. on self.com they have a happy weight calculator, try it out and try to make that your happy weight not a weight you think you might want. being heathly and active is they key to success...
  • Nicole
    I am really sorry but i have made a mistake and sent this terrible comment to the wrong companie this website is the most imformational website on the whole internet and i am sorry if i hurt your componisse feelings and i am sorry down to the bottom of my soul and heart i do hope you will accsept my appolages!!!!!!!!!!!!!!thank you for your co-operation in all of my needs!!!!!!!
  • Nicole
    This website is the worst thing on the inter internet. it is a disgrace to all that look at this non-informational website!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  • JS
    How can I calculate calorie intake everyday? My BMR is 1742 aprrox at sedentary lifestyle. Now how can I check if my calorie consumption in a day, exceeds or is less than the benchmark. Pls guide...
  • Jami
    ANNE READ THIS!!!!!! thanx so much for your help i actually thought about anerexia for a second but you really helped me out again big thanks everybody says i shouldn't diet but i have and i have already lost some weight!! again thanks!! oh and no offence but it is spelled j-a-m-i not jamie but thats ok
  • Sam
    Every person is built differently. I think one this this site fails to mention is that since each persons body is genetically constructed in a different matter, the calorie calculator gives a round number of how many calories you should consume to loose weight. It also should not matter how much you weigh on a scale but how you feel and if you are healthy by doctors standards. Its sad to hear girls who weigh 100-115 lbs wanting to loose weight. If you maintain a healthy life style filled with exercise you wouldn't need to be concerned with dieting.
  • Bel
    Hello,



    Can you please assist me or point me in the right direction – I have been reading your site
    but have been unable to find very much information regarding calories. Each person I speak to gives me a different perception about the calorie intake. I am a female 163cm in height and weight 85kg.



    For instance if my daily calorie intake is 1200 calories per day & I walk for an hour a day which of the below is correct to follow;



    (1) I can only eat the 1200 calories a day in total & exercise leaving my calorie intake at 1200 (not deducting exercise calories).



    (2) I can eat the 1500 calories a day, exercise, to bring my calorie intake down to 1200 per day.(eating more calories a day, then



    deducting my exercise daily from the calories I have eaten).





    Your assistance is greatly appreciated as I am confused.


    Many thanks,
    Belinda
  • mona
    I am 38 yrs old, i weigh 55kgs and stand 165 cms tall what should be my ideal weight and fitness regime ?
  • Michelle
    For all you minors out there: Stop dieting! If you are really heavily overweight see a doctor. By eating less or starving yourselves, you are only slowing down your metabolism. This will cause you to gain more weight as you get older. Advice for loosing weight, cut out the soda and juices completely (they are just added calories). Water has 0 calories. Cut out sugars to the best of your ability, limit your self to one sweet snack a day. Snack on a piece of whole grain bread with peanut butter, nuts, almonds, and fruits. Always have a healthy snack with you or two. If you slip up and eat a lot of wrong food, do not make up for it by eating less the next day, just get back into good eating habbits as soon as you can. Eat more fruits and vegetables to take the place of snack food. Eat whenever you are hungry or drink water! If by drinking water it does not get rid of the feeling, eat! When ever you are hungry your metabolism isn't doing the work to burn more food, therefore your body is burning less calories. Eat four to six meals/snacks a day. Eat at least your recommended amount of calories a day. By eating less you are just hurting yourself. Just eat a fruit if you are craving something sweet or some nuts instead of potatoe chips as a snack. Exercise as much as you can, if you want to cut weight, exercise, do not cut out of the daily amount of calories your body needs. You should exercise at least 30 minutes a day, this can include just walking. Walking to and from classes throughout the day included. Do not skip meals, expecially breakfast!
  • Anne
    jamie,
    your dad is right. you cannot "starve" yourself to lose weight. you would lose muscle instead of fat. and fat is what you want to lose. don't be so extreme. if you're exercising at least 30/45 minutes 3 days a week (look up on the internet about target heart rate) and eating healthy you should start to lose weight. (have you checked with your family doctor to make sure you don't have an underlying medical problem? thyroid problems and i'm sure others can make you gain weight.) make sure you're drinking 8 glasses of water daily and not eating a lot of sugar. sugar turns straight into fat (candy, soda, cakes). don't overdo it on salt consumption. this retains water. you need a little in your diet though - but moderate amounts. concentrate on eating lean meat, vegetables, fruit and whole grains. i've found it helpful to include omego 3 & 6 fatty acids to my diet. these fats are essential to overall health and our bodies cannot produce them. Foods that contain omega 3 are;
    flax seed oil (make sure it refridgerated when you buy it and keep it refridgerated or it will spoil), salmon, walnuts, pumpkin seeds, pecans, cod liver oil, tofu, spinach (fresh orcooked), eggs. You don't need a lot of these in your diet, just a little a day. Maybe a handful of nuts or pumpkin seeds or a few eggs or a serving of spinach or a tablespoon or two of flax oil.
    Foods that contain omega 6 fatty acids are; nuts, some cereals, whole-grain breads, most vegetable oils, eggs and poultry.
    the key is to eat only when you're hungry and stop when you're almost full. i'm not an expert or anything... just telling you what i've learned from reading health letters, health magazines and in my experience with diets in general. good luck!
    anne
  • Anne
    danie,
    yes, it's true! if you don't eat enough, you won't lose weight. when you don't eat enough, it slows down you metabolism and your body adjusts to having less calories.
    anne
  • Anne
    i don't really understand the formulas used above for weight loss - where you calculate the calories you need to eat and the exercise calories you need to burn to lose a certain amount of weight. can you help me figure this out? i weigh 204 and my goal weight is 160. i plan on working out about 45 minutes at least every other day - which usually burns about 530 calories. what caloric intake do i need to have to lose the weight in say 21 weeks?
  • hi i am a 12 year old girl i am 5 foot 1 inch i am 125-137 pounds i am trying despretly to lose weight i am trying to figure out how many calories i should eat a day my dad says 1000-1200 but i dont know that seems a little high. for a girl my age. i am trying to eat as little calories as possible. like i am trying to eat 1 thing at lunch i walk about 1-4 a mile everyday probably not even that and i have gym class 2 times a week but yet i am still chubby i am trying to lose 20 pounds in 2 months can someone help me please!?

    thanks, Jami
  • So..i've been working out for 1 hour a day mostly cardio and i also walk 2 hours 3 times a week. i have been doing this for 3 weeks as well as cutting my eating habbits down to only healthy foods and counting calories...sort of! i have gained 3 lbs in 2 weeks. my goal is to loose weight not gain, i know i am building muscle but someone at work today told me i'm not eating enough to loose weight, is that truth? i am 29, 61 in tall and weigh 150lbs. my whole life i weighed 115 till i had a baby 3 years ago, now i cant shed the weight for the life of me.
    any advise??
  • zoe
    hi , i am zoe , i am 11yrd old and weigh 134 i am 5'''4 i know it is a very unhealthy weight and i tyed deiting i havent eat in ike 4 days i am so hungry if anyone knows an safer way to lose weight please tell me hellllllllllllllllllllllllllllllllllp!!!!!!!!!!!!!!!!!!
  • deborah
    Honey you will not lose weight by not eating at all you r body will go into starvation mose and actually slow down the calorie burning in a normal day it something make healthier chooses instead of a bag of chips try celery and salsa or a cup of fruit yogurt then you will see a difference and not be hungry , 4 days no one will see results noticable give yourself time to loose do it for 2 weeks se if you feel better and go from there i bet you think you look heavier than you really are . Bless your heart!
  • Melissa
    Hi I was browsing trough google and found your site. I do believe I have found some answers already because of your formula. This gives me standards to go by. Yesterday I started counting calories on my own and burned 1000 cals. My standard intake is to be 1935.4. YEAH for ME!!!!
  • Brianna
    By The way, im at school right now, so dont email me, i wont get it.
  • Brianna
    Hi my Name Is Brianna, and i am a 14 year old girl, and unfortunetly i weigh 165 lbs, can you give me some tips on what to do, because, i really want to lose weight. My Goal Was to at least be down to ... 130lbs. i have to lose asrround 30 lbs. i am about 5"5. HELP!!!!!!!!
  • Mingo
    Hi,

    I'm a 15 year old female weighing 115 pounds. My school has a very hard program so I rarely get to sleep, which means I don't exercise. I'm on the school bowling team (which burns... next to nothing in Calories?) and I get hungry (very) after practices or matches. I want to lose 15 pounds for a weight of 100 pounds. I've also read elsewhere that adjusting calorie intake will not necessarily help weight loss because metabolism will somehow adjust itself to the number of calories consumed. I hope to know if eating 1350 calories a day (using the calculater, thank you) would really help me lose a pound a week (if without exercise?)

    Thanks everyone.
  • kat
    im 5foot 1 inches and weigh 125 pounds. all my friends say im fat and i think so too. i only eat 1400 calories a day but im not losing any weight and i exersize a LOT!!!!!!!! what do i do now helppp!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  • This is seriously useful information - thank you very much for posting it. It's a shame that you're now being bugged by people wanting free diet advice....!

    Patrick - your story is amazing, good luck with that.
  • nicole
    i am on a diet and i am 13 how many calories should i eat a day becaus i only lost 17 pound and gane 3 back so i nee dhelp becaus i am sarting to gane all 17 pounds back and i play soccer and walk on the tradmill and i am still ganing the 17 pounds back what should i do?????????????????
  • Jack
    learn how to spell before you worry about your weight
  • lucy
    do you have any picture that we can follow then get how many calories should we get per day
    age
    calories
    exercise or not
    pound

    those kind of stuff
  • Cris
    Okayy, Im 13 And I Want To Start Eating Better So I Don't Get fat When Im Older. Im 13 i weigh 81 pounds and im 5.1. It said I Need To Eat 1911 Calories A Day. I Think Thats A Little Much. Help Me!
  • Jason
    THE***
  • Jason
    PATRICK..YOU THAT MAN

    Cya at work buds :)
  • Patrick
    I forgot one good piece of information, if you are honestly serious in losing weight, according to dieticians, the perfect meals a day for myself at 1882 calories a day is as such:

    MORNING:
    8:00 am - 8oz bowl of shreddies with skim milk.

    10:00am - 2 slices of dempster 14 grain bread toasted with protein (peanut butter).

    Noon - 2 slices of dempster's 14 grain bread with slice of process cheeze, 4 small slices of deli (pepperoni, salami, ham)

    2:30pm - 4oz fruit cup in light syrup.

    5pm - Supper plate listed below:

    Half your plate is vegetables (I use frozen vegetables, easier to cook/steam)
    1 quarter of your plate has to be starch (which is potatoes either mashed or whole, pasta or rice)
    1 quarter of your plate has to be boneless chicken or chicken, fish of any kind or extra lean to lean ground beef and drain any fat completely (I cook my meat separate unless its fish or chicken).

    7:30pm - Astro zero percent fat/trans fat 16oz.

    10pm - bedtime.

    Now this is my daily routine (snacks rotated for variety) I haven't calculated how many calories this all gives me a day but I am still losing weight as we speak.

    Any questions, let me know.

    P.S. Astro zero % fat yogourt and 3% carbs can be eaten at anytime as long as it is in moderation, same applies to fruit cup. The more fibers and lower carbs/fat, the better for you. Try eating 25-35 grams of whole grain a day. It's hard to do.
  • Patrick
    Here's what I did gang before I was diagnosed with Diabetes. I made a drastic lifestyle change, one that almost requires an epiphany. I weighed 274 lbs, im 5'11, age 35 2 months ago. I walked for 2 hours a day, and not this scenery walk then pause, I mean a straight walk. I was drinking 8 litres a day of water only, eating pad-thai which is the thailand's main dish and converted from white bread to dempster's 14 grain bread. I stopped going to bed at 4-5 am and starting going to bed at midnight instead and waking up at 8:30am. I quit drinking pop completely and some people say that just by doing that I lose 12 lbs automatically, i dont eat chips anymore but now I keep chocolate on hand in case my sugars go below 4 since I'm diabetic. I did all that for one month and lost 32 lbs, so according to the formula above, I was at 2082 calories, now im at 1882 calories. That's 200 calories reduced due to my weight loss. I haven't felt this good in a long time, but even at 242 lbs, I'm still a big boy, so I need to lose more but with the diabetes, I have no choice but to lose weight because of the change in my lifestyle, eating habits and foods.
  • ash
    i am 5 feet 7 inches n my weight is 170 pounds.wht shud i do?
  • Ceile
    I am 14 years old, weight 96 pounds, and am 61 inches. I'd like to burn a few unwanted pounds on my belly. How should I limit my caloric intake to only 1000-1500 calories a day?

    I follow through with low-calorie foods in the morning, but by the afternoon, I get very hungry and do not have enough energy for my evening cross country practices. What should I do?
    (Just drinking water when I'm hungry doesn't give me the proteins and nutrients I need to run.)
  • M
    If you are over or underweight for the height allowance see a doctor or professional! Forums such as these should not substitute professional medical advice ESPECIALLY for minors. I hope this was stated someone where on the site and I have just failed to thoroughly review the fine print. Good luck to all those that need the help getting to their healthy weight! And please make safe decisions.
  • This explains alot. My friends and family can't figure out how I can eat so much and not gain a pound. I have a physically demanding job and according to your calculations I'm a 3500 calorie guy just to maintain my weight of 165 lbs.
  • Maddie
    I know I am a little young to worry about this stuff because I am 12 but I need help losing weight fast please e-mail me to help me lose weight and tell me how! :-D
  • Grace
    hey,
    this article is awesome I've been wondering forever how many calories that I should be eating in a day! you helped me out. Thanks!
  • Vannesa
    im 12 and i weight over 135 almost 140 and i need help cuz once i gain weight it is really hard for me to lose it....and i want to know how many calories i should eat each day!!!!
  • Vannesa
    in 12 and i weight over 135 almost 140 and i need help cuz onece i gain weight it is really hard for me to lose it...andi want to know how many calories i should eat each day!!!
  • taylor
    wow. this was a great site. i already lost 6 pounds in one week from just eating the right amount of calories!! :)
  • Brian
    I am 310lbs. and 31 years old. I recently started working out religiously and I am eating +- 1000 calories a day. I work out at the gym and lift weights 4-5 days a week, as well as spend thirty minutes or more on the eliptical on the days I work out. Is it safe to maintain this, and can I expect the weight to keep coming off. (I started about a month ago at 338 and have lost a considerable amount since then)
  • Nicole
    Thank you so much Lulu.
    Since I last posted that I hadn't checked up on this site and I now am practicing as much as 5 hours a day or more since it is summer for me and now understand that all along it was mostly muscle just underneath a small amount of unwanted fat. Now I do eat what I want and don't count calories. I drink 24 ounces of water everyday. In replacement of counting calories, I just always keep in the back of my mind to eat better almost like that saying " its not quantity its quality" and now that I have I feel better and taught myself to like my body for being strong and athletic!


    Dear Dude,
    Do you workout, watch what you eat or do you just sit around because no one can help you if you do not explain.

    oh and if anyone wants a little advice... when you start to feel like you want to eat even if your not hungry go get a nice large glass of water try to drink it all. I dont know about everyone else but for me it totally stops the craving for anything else and is refreshing.
  • Nicole
    Thank you so much Lulu.
    Since I last posted that I hadn't checked up on this site and I now am practicing as much as 5 hours a day or more since it is summer for me and now understand that all along it was mostly muscle just underneath a small amount of unwanted fat. Now I do eat what I want and don't count calories. I drink 24 ounces of water everyday. In replacement of counting calories, I just always keep in the back of my mind to eat better almost like that saying " its not quantity its quality" and now that I have I feel better and taught myself to like my body for being strong and athletic!

    oh and if anyone wants a little advice... when you start to feel like you want to eat even if your not hungry go get a nice large glass of water try to drink it all. I dont know about everyone else but for me it totally stops the craving for anything else and is refreshing.
  • danielle
    i don't trust these calorie calculators. i'm 17, 100 pounds, female, and i eat between 1800-2100 calories a day. i never exercise and am very sedentary. according to these calculators i only need 1570 calories? that seems incredibly small and like what i would be eating if i wanted to diet! it seems impossible to live on such a small amount of calories unless i wanted to live an extremely healthy lifestyle and deny myself everything. now that would suck
  • Lain
    Well, I guess that means you have a very clean working metablism, I believe these calculators are probably based on the (lowest?) average metalic possiblities, and also, generally for those above the ave of 18 (or is it 20?) I belive, like I am 119pounds and exersise only in gym and maybe once or twice a week and only eat about 1600 to 1800calaries but still stay the same(not loose and sometimes gain) so.... It really depeneds I guess
  • dude.
    yo, i am fat, help me loose weight.
    iam almost 280 and im under 5'5.
  • Lulu
    Nicole,

    If you're as active as you say you are, you should never even think about calories. You should eat exactly what you're hungry for, because your metabolism is probably through the roof. Instead of counting calories, eat healthier things like fruits, veggies, and raw nuts. Increase your fiber intake, and as I'm sure you know, drink lots of water.

    Bodies are shaped differently, and your body must be extremely muscular. Is it possible that the "junk" is actually muscle? Also, let's just clarify, at 5'4'' and what must be a lot of muscle tissue (which is much heavier than fat), 140 pounds is not fat, chunky, or chubby. Not even close.

    You lead a healthy lifestyle and your body is probably very happy. Don't obsess over your thighs. They're probably fabulous, and you just can't appreciate it ;-)
  • All, thanks for the comments. I want to make sure it's clear that I am not an expert or a dietitian. The posted formula is well know, but it's only one part of loosing weight. It's not meant to replace exercise and at some point, it will plateau for you. There will be a point where you can't really cut calories and still maintain a safe and healthy lifestyle.

    Also, every body is different. Your body type may respond better to some things and reject others. If you are having serious issues with your weight or can't seem to get past a certain point, consult a doctor, trainer, or practitioner.
  • Nicole
    Hi.
    I am a 5foot 4inche girl and I weigh 141.5pounds I am 14 years old and I am an athelete I work out atleast 1 to 2 hours a day and yet I am still chubby. I did the womens calculator and I supossebly burn 1559.5 calories by just being alive and I run about 4 miles everyday on the treadmill and supossebly burn about 800 calories when I go at an average speed of 10 miles per hour.
    I have extremely muscular legs, and arms but my hips and thighs have a little unwanted junk. I have a really strong core though. I do not understand what more I need to do to loose weight. I went on a 1800 calorie diet and I lacked so much energy when I did. I even moved up to a 2,ooo calorie diet and I still was feeling lightheaded, dizzy and actually physically tired. I calculated my BMI and I am average but I do not understand what else I need to do in order to loose wieght without loosing energy.
  • Dee
    It doesn't make sense because you've eliminated exercise. You can't expect to lose 10-15 pounds by just cutting calories. You REALLY need to add cardio to the formula, as well as watching WHAT you eat. Instead of having sweet tea or pastries, have edamame or broccolli for a snack. Cut red meat from your diet and try more veggies and whole grain products. I eat a lot, and consume aroung 1400 calories a day. I am at a healthy weight for my height and have been losing weight steadily w/ this (5`7 135 lbs female) I too have a goal of 10-15 pounds. I hope this helps!!!!!!!!!
  • Kim
    Hi,

    hoping you can help me out. I tried your formula - I want to lose 10-15 lbs. I weigh 150, 5'4 tall and 42 year old female. I do very little excercise and sit at a computer - so I did the calculations and came up with 1693 calories a day to maintain my weight. Sounds reasonable - until you get to the part where you need to subtract about 500 calories a day to lose 1 pound each week - that brings my total amount of calories a day to 1193 - which I noticed everywhere that it is not healthy to go below 1200 calories a day - so now I am confused. And if I do lose weight, my calorie intake would be even less - so this seems very unhealthy to me not to mention I would be starving myself on less than 1200 calories. Maybe I did something wrong in the calculation. Can you please look into this and get back to me. I want to start to watch my calorie intake but cant begin until I know for sure how many calories I should consume each day in order to lose weight.

    Thank You
  • MAHI
    Dear sir/Madam,

    i am 23+ years, 65kg, 5'5" and I do exercise daily and my diet is very controlled one. i have lost approx. 6 kgs in the last 2 months. My weight target is 57kgs.

    Please help me to reduce my weight and give me some helpful tips.

    Regards
  • Chris Dittmer
    I like the article. im only 15 and im trying to lose weight. Email me for some good advice. I need it :)
  • Matt, great calculator. I love the graphs.
  • Great post.

    The Mifflin equation is slightly more accurate but either will do. As I'm sure you realize, it is important not to become too fixated on this number if you aren't getting the results you are after. It is a great place to start, but you may need to adjust if you aren't losing weight at the correct rate or if you are always hungry etc.

    I created a free tool to calculate your daily calorie needs. It uses the Mifflin equation and always assumes you are sedentary. It also shows how your calorie needs will change as you lose weight and as you age.

    http://www.physicsdiet.com/tools/calories.htm
  • M, thanks for the grammar lesson. I have fixed the post.
  • M
    This is helpful info, thanks. However, it's "lose" not "loose."
  • I'm gonna start a Flickr group to upload cameraphone photos of you fatblogging with a Wendy's sack on your desk. 8-) Hey - if you ever need support - holler at the skinny French guy!
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