There are many questions that grind us when following a diet, one of them being the most important: How many calories should you consume daily to lose weight? In what follows, we will try to answer this question and provide the perfect solution for everyone.

Calculate metabolic rate (BMR)

To estimate roughly how many calories should be consumed daily to maintain the figure, you can use a simple formula known as the “principle Harris-Benedict,” which is based on calculating the rate of fundamental metabolism (BMR – from Basal Metabolism Rate). Then, to lose weight, all you need is to reduce the intake of calories or burn more through exercise than usual. Here’s the formula:

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

Careful! The formula applies only to adults.

To determine daily caloric requirement according to the above, you’ll also need an estimate of daily activity you do. Such estimates the number of calories is based on the following calculations:

* Sedentary people: BMR x 20%

* Person easily active: BMR x 30%

* Persons with moderate activity (who exercise daily): BMR x 40%

* Persons with increased activity (which do intense exercise daily for long periods of time): BMR x 50%

* Overactive person (exercising demanding physical work or athletes): BMR x 60%

Finally, add this value BMR’s calculated and you get the daily requirement.

This number represents the total calories that you can eat each a day without gaining weight, to keep you in shape. To lose weight, you will need to reduce this number gradually, little by little.