How many calories do i need to burn daily to achieve weight loss?

Question

I am currently on a 1600 calorie diet and weigh 85kg. My aim is to reach 60kg due to health reasons. I am 5'7 inches tall.

Answer 1

Generally 3500 calories equal one pound. (Or 7700 calories equal one kg, if you prefer.)

So to lose about 1kg per week, which is a high goal but probably attainable, you need a deficit of 1100 calories per day. That shold be the difference between what you eat and what you utilize.

It's not so easy to calculate calories utilized, but there are rules of thumb. If you exercise moderately between 1/2 hour and 1 hour daily, your calorie utilization should be around 2500 per day. So for an 1100-calorie deficit, you would have to reduce your intake slightly, to 1400 instead of 1600. Or you could increase the exercise time and/or intensity.

I don't think it's ever a good idea to go below 1400 calories per day. You risk putting your body into "starvation" mode, forcing it to try to retain every bit of fat that it can. That's not what you want, believe me.

Good luck!

Answer 2

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information available at http://tinyurl.com/jax5h

Answer 4

here is the real deal holly field, you have to burn more than you eat in a day to lose weight. By exercising and eating less you will be able to lose weight. 1600 calories? I can't even imagine such a low calorie diet, but I have been blessed I can eat over 4500 calories a day and not gain weight. I'm 6'0" and 230 lbs and can Bench press over 300 lbs. Why do you weigh yourself in metric units and measure yourself in the old school english system. Check out my yahoo profile pics and see if you think I'm fat.

Answer 5

If you want to count calories to lose weight friend your going to drive yourself crazy first! I've lost 150 lbs in the last 2 years for health reasons myself so I know what I'm saying!! "FORGET IT" However - you asked the question and mines not to wonder why...right? You need to burn "more" calories per day than you consume friend. Obviously, the more you burn per day beyond your intake, the better for your weight loss...however exercise will give you a great advantage if you are physically able- I wasn't, and yet once my diet plan started working well, I dropped between 10 to 20 lbs per month! wanna know how? [e-mail] good luck!

Answer 6

You need to be 6000 kcal deficient to lose 1 kilogram of weight. For example, if your body requires 2000 calories /day to keep your weight unchanged, then if you currently eat only 1600 kcal /day, you will lose a kilogram of weight in 15 days. If you burn additional 200 kcal /day just by working out, then you can lose a kilogram of weight in only 10 days, and so on.
Most people need about 1700-2000 kcal/day to keep their weight unchanged; usually women need less (unless pregnant or breastfeeding), and men need more. Other factors include life style (are you quite active or a "couch potato" type?) and job type (do you sit at your desk all day long?). Good luck!

Answer 7

To shed fat you should consume or maybe burn up 3, 500 calories for every pound

Answer 8

your weight is a balancing act, however the equation is easy: in case you eat extra energy than you burn, you benefit weight... and in case you eat fewer energy than you burn, you shed extra pounds... considering 3,500 energy equals approximately one pound of fat, in case you shrink 500 energy out of your familiar weight loss application each and on a daily basis, you will lose approximately one pound a week (500 energy x 7 days = 3,500 energy)... basic, precise? then why is weight help so stressful? all too generally, we make weight help a lot harder than it needs to be with extreme diets that pass away us cranky and ravenous, risky way of existence selections that undermine our weight-reduction plan efforts, and emotional ingesting conduct that provide up us till now we get all started... yet there’s an more advantageous way! you could shed extra pounds without feeling depressing... via making clever selections daily, you could strengthen new ingesting conduct and alternatives that shall pass away you feeling chuffed and prevailing the conflict of the bulge...

Answer 9

3500 calories a week = 1 pound. If you are losing a pound a day, it's too much and you will gain it back times ten. Slow and steady wins the race.

Answer 10

You have to burn 3500 more calories than you take in to lose 1 pound.