When you want to go on diet, it is often a good idea to start with assessing your current situation. To get a clue how many calories are needed each day to lose weight, you first need to know, how many calories your body needs to maintain your current weight. Often people then search the internet for a “how many calories to lose weight calculator” , here it is! (Well, actually it may take a few seconds to load)

You can get the amount of calories you need for maintenance from the above “How many calories to lose weight calculator”, where your basal metabolic rate (BMR) gets calculated from the data you put in. The BMR is then multiplied by your activity level.

To lose weight you obviously need to eat less calories per day than you burn.

How much less?

Well, eat just a little bit less and you will lose weight slowly, eat a lot less and you will lose weight fast!

It’s your choice!

How to rate your activity level:

sedentary = almost no exercise

lightly active = light exercise; sports 1-3 days/week

moderately active = moderate exercise ; sports 3-5 days/week

very active = hard exercise; sports 6-7 days a week

highly active = excessive exercise; sports & physical work

Guideline for your calorie deficit:

Eat 500 calories less than you need for maintenance, and you will lose about 1 pound per week!

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