i need to know how much do i need to reduce my calorie in take by to loose about 2-4 pounds a week.
2007-03-22 16:29:48 · 5 answers · asked by Anonymous in Health ➔ Diet & Fitness
first you need to determine your caloric intake for your body weight and composition. go to the website below to determine that value:
http://www.protraineronline.com/past/july2/nutrient.cfm
* to lose 1 lb of fat a week there needs to be a caloric deficit of 500 calories a day. increasing the daily level of exercise to 1 hour daily is optimum to create a further caloric deficit.
it is best to start out slowly when on a fat reduction diet/training program. decreasing both the caloric intake and drastically increasing the level of exercise will stress the body and it will not easily release fat stores for use as energy. this can cause a greater loss of muscle mass when dieting for fat loss.
2007-03-22 16:55:28 · answer #1 · answered by lv_consultant 7 · 0⤊ 0⤋
1 pound is equal to 3500 calories, say you eat 2000 calories a day. 2000 x 7 = 14000, to lose 2 pounds a week you need to cut out 7000 calories a week which would only leave you 1000 calories a day. The recommended minimum is 1200 calories a day to keep your body functioning right.
2007-03-22 23:47:44 · answer #2 · answered by Jennie K 2 · 0⤊ 0⤋
Depends on your age and if you're male or female..along with how much you usually eat a day.
If under 18, aim for 2200-2400 cals. If over 18, go between 1500-1900 cals...but don't go on the extreme 1200 cal diets, because you end up losing muscle mass, which isn't a good thing. These facts are for females, if you're male, add 500 cals to all amounts. Remember to eat healthy food, also...just counting calories isn't enough, but instead of counting fat grams also, just limit yourself to healthier options. Exercise to lose even more weight. Losing more than 2 lbs a week means you're losing muscle mass...so better slow and permanent than fast and flighty. Good luck.
2007-03-22 23:45:13 · answer #3 · answered by Brommy A 5 · 0⤊ 0⤋
To lose a single pound, you need to burn 3500 more calories than you consume.
To lose a pound a week, you would need to consume 500 calories less than your burn -- every day, for seven days -- to get rid of one pound per week. To lose two pounds per week, you'd have to consume 1000 calories less than you burn.
Unless you are quite a bit overweight, you can't really lose more than 1 or 2 pounds per week.
2007-03-22 23:44:11 · answer #4 · answered by Leann C 5 · 0⤊ 0⤋
Go on a low-cal. diet and exercise. There are 3,500 calories in a pound. So, burn more calories than you consume to lose poundage.
2007-03-22 23:35:22 · answer #5 · answered by Phillip V 2 · 0⤊ 0⤋