Learn to Calculate Your Calorie Goal

Losing weight is about the ratio of calories in versus calories out. To begin this process you will need to know how many calories you are consuming and then figure out now many you need to consume to make weight loss successful. To do this there is an easy set of calculations that will tell you the amount of calories you need to eat for weight loss. This number can be used in meal planning and food selection. Write out the calculation below to find out how many calories you need to consume to lose weight.

To calculate how many calories you need to consume for weight loss, do the following simple calculations:

–Take your current weight and divide by 2.2. This will convert your current weight into kilograms. You will use the metric system to calculate your new calorie level.

–Take your current weight in kilograms and multiply by 30. This will give you the total calories you need to consume in a day to stay at your current weight. If you continued to eat at this calorie level you would not gain any weight'”but you would not lose anything either. The calculation of the calories should be exact after and before the consumption of the weight reduction pills. For further information, the nutrisystem reviews can be checked that delivers the right information to the customers. The eating level of the calories should be reduced with the selection of the right pills to consume.

–Take the total calories you need to consume to stay at your current weight and subtract 500. This is your daily calorie goal for a weight loss of one pound a week. If you wanted to lose a pound and a half a week, then subtract 750.

Your weight loss should be slow and steady no more than two pounds a week. It is more desirable to lose about one pound a week. Losing weight at this slow rate will make the weight loss more permanent and keep your body from going into starvation mod. Starvation mode will stop your weight loss and cause you to gain weight even though you are eating very little.

Here is an example:

150lbs/2.2 = 68.18kg (kilograms)

68.18×30 =2045.45 calories to stay at this weight

2045.45-500=1545.45 calories

Round the number you get to 1546 so about 1600 calories for this person to lose weight.

This final number is the calories you need to eat for weight loss. When picking out food you need to keep in mind this calorie amount. Now that you know this calorie goal, food selection and meal planning is a very important component of your new diet plan. Since you are eating less, you want to be sure to get enough nutrient dense foods in your new diet. You will want to avoid take-out food and other fast food items. These foods are filled with empty calories and these calories can add up quickly. Choose from a wide variety of fruits, vegetables and whole grain breads and cereals. Aim to incorporate lean meats and poultry, low fat dairy products and tiny amounts of heart health mono and poly unsaturated fats. These are the main components of a nutrient rich diet. Planning meals for the week can also help keep you on track. If you wait until the last minute to plan your meals you are more likely to buy high calorie fast food.

Brian
Brian Singleton a retired news editor and tech enthusiast. He shares a deep love for science and technology and wishes to connect with others through this his content.