How to Lose Weight With Calorie Counting?
With that in mind then, you need to know how many calories you burn in a day so that you can aim to consume less than that to lose weight.
To calculate this number, you need to look at your BMR and your AMR.
A BMR is a ‘basal metabolic rate’. This is the rate at which you burn calories on a day where you’re not doing anything else. Even if you aren’t moving, your body is still using calories and energy in order to allow you to breathe, blimp, digest and fight illness. Conversely, the AMR is the ‘active metabolic rate’, which is the number of calories that you burn per day when you are engaging in your usual exercise and activities. For most people, this latter number is going to be much more useful.
To calculate your AMR, you can use the following information….
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: THE CLEAN EATING PLAN
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
To turn this into your AMR, you then multiply that amount by: • 1.2 if you’re sedentary (little or no exercise) • 1.375 if you’re lightly active (you exercise 1-3 times a week) • 1.55 if you’re moderately active (you exercise or work about average) • 1.725 if you’re very active (you train hard for 6-7 days a week) • 1.9 if you’re highly active (you’re a physical laborer or a professional athlete)
With this number in mind, you can now seek to come in below a target every day, in order to ensure steady and consistent fat loss. You can do this by counting all your calories, or you can do it in a much more convenient and easy manner – by calculating the calories of some of your most common meals and working around those. Try to keep your breakfast and lunch fairly consistent and then learn a few low calorie dinners.
Another pointer is that the average calorie burn is around 2,500 for men and 2,000 for women. If you are a fairly average build, then coming in under those targets should help you generally lose weight.