how do you figure how many calories should be part of your daily diet so i can lose 2 pounds per week?

Question

I would like to lose around 2 pounds per week, I am wondering what my daily calorie intake needs to be?

Answer 1

2 pounds is 7000 calories. If you normally eat 2000 calories a day, that's 14000 per week.

Eat half of what you normally do.

Answer 2

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 3

That will vary greatly depending on the person's sex, height, weight and activity level.

You can figure a rough estimate for yourself from the following equation:
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 year )

Now multiply that by the factor from the appropriate activity category below:

If you are sedentary (little or no exercise): Multiply BMR x 1.2
If you are lightly active (light exercise/work 1-3 days per week): Multiply BMR x 1.375
If you are moderately active (moderate exercise/work 3-5 days per week): Multiply BMR x 1.55
If you are very active (hard exercise/work 6-7 days a week): Multiply BMR x 1.725
If you are extra active (very hard exercise/work 6-7 days a week): Multiply BMR x 1.9

That gives you your daily expenditure. Reduce that amount by 1000 calories/day to lose 2 pounds per week.

Answer 4

This would depend on your current weight and calorie intake and your activity level.

There is a huge volume of information available on this in our weight obsessed culture if you just spend a little time reading.

Answer 5

Read the calorycontent on the labels.Get a food scale .Do at least 20 mins cardio pd

Answer 6

you are going to want to be very carefull when reducing your calories. your metabilizing adapts to those calories that your consuming and when u eat more then your diet it becomes fat many ppl end up more heavy then when they started expecially with a low carb diet

Answer 7

alot depends on your current size and activity level and how close you are to your goal weight.....i see most plans are around 1200-1500 calories in order to loose weight....but if you are heavy or very active you may can eat more....

Answer 8

Try www.thedailyplate.com - they have a calorie calculator

Answer 9

i use the tools on calorie-count.com