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How many calories should we eat if we want to lose weight?
Technically, there is no magic number of calories we should all eat each day to
lose weight. While most people can lose weight eating around 1,500 calories, you
can assess your own personal caloric needs with a little math.
Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your
weight, you'll need to do a little math. By using a simple formula called the
HarrisBenedict principle, you can assess your basal metabolic rate  also
known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and
shoot for a level lower than the results you get with this formula.)
Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60%
of the calories we consume each day for basic bodily functions such as
breathing.
Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches)  (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches)  (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the
following calculation:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged
periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x
60 percent
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day
and maintain your current weightt. In order to lose weight, you'll need to take
in fewer calories than this result..
As you lose weight, you can recalculate the formula to assess your new BMR.
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