# How Many Calories Do You Need to Lose Weight? The Best Tools to Accomplish Weight Loss

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## The Formula For Losing Weight

In order to lose weight in a healthy and more permanent way, a person should concentrate on losing pounds of fat. This can only happen by reducing calorie intake or burning those calories by being more physically active than normal. The best way however, is to have both incorporated into daily living for healthy weight loss.

Many people are still asking how many calories do you need to lose weight? A pound of fat contains about 3,500 calories, so that is the amount one needs to cut from their calories to lose weight. Since cutting 3,500 calories is too drastic, adding exercise is a more sensible and lasting solution. Depending on the amount of weight a person would like to lose, they would cut 500 to 1,000 calories daily from their diet to initiate weight loss.

It is also helpful to know the formula for calculating how much an individual does need daily to maintain their current weight, and then be able to cut back their caloric intake based on their findings. Here is a simple equation to find basic calorie needs:

Convert body weight into kilograms by dividing weight in pounds by 2.2

For men: 1.0 x weight in kilograms x 24

For women: 0.9 x weight in kilograms x 24

This will give a person their number of calories needed daily to maintain their current weight without any physical activity whatsoever. If exercise is included, this number would of course increase.

## A Easier Way to Count Calories

For most people on a weight loss plan, their diet will consist of either counting calories directly or adding up points in a system. But sometimes dieters neglect to watch what they eat and focus too much on the calorie and points counts. If a person is not getting the right balance of carbohydrates, protein, and healthy fats, then their weight loss can become more of a challenge than they bargained for. Thus, maintaining their achievements and promoting great health for life could become rather difficult.

Lean proteins are essential for building and maintaining lean muscle mass, and for most adults it is seriously lacking in their diets. There are four calories in each gram of protein, and four calories in each gram of carbohydrates, with fat grams having the most per gram at nine calories.

By counting how many grams of protein, carbohydrates, and healthy fats an individual needs daily, they are able to account for their calories in a more productive way towards having a healthy diet.

So, how many calories do you need to lose weight? That depends also on the individual’s activity level, age, and body composition. While eating the right number of calories is a good way to losing weight, adding in many types of vigorous exercise is better to improving a body’s shape as well as its size.

## References

Healthy Weight Tool Kit. www.caloriecontrol.org

Calorie Needs to Lose Weight. www.bmi-calculator.net

Fitness The Complete Guide, Estimating Your Caloric Needs. www.fitnesseducation.com