The idea of counting calories to lose weight depends on a pound of fat being equivalent to 3,500 calories, so that cutting 500-calorie a day implies you ought to lose around one pound in seven days.
That is not generally true, however.
Many weight loss plans restrain day by day calories to 1,200, however this may not be the magic number for everybody. It could be too low for an exceptionally active man or too high for an inactive lady to net a pound-a-week loss.
To decide the correct calorie cap for you, it helps to get an idea of the number of calories you are currently eating. That is your benchmark number. Many individuals think little of the amount they eat every day, and dieters tend to belittle this much more.
To discover your baseline number, keep a food journal for a week, recording the calories in all that you eat and drink. This will likewise make you more mindful of exactly the amount you’re taking in. Figure your daily average to get your baseline number.
For a quicker estimate, utilize an online “daily calorie needs” calculator. You’ll write in your age, sex, height, weight and activity level, and the site will do the calculations. You can likewise see how many calories you’ll be able to eat once you achieve your optimal weight. To begin your diet, cut 500 calories a day from your standard.
As you lose weight, you’ll need to progressively decrease calories to continue losing at the same rate because your baseline number gets somewhat smaller with each pound lost.
The U.S. Department of Agriculture has more on calculating calories.