The Right # Of Calories To Lose Weight FastIf you want to achieve substantial weight loss, you must know the right amount of calories to lose weight fast. Significantly decreasing your caloric intake has been demonstrated to be a hindrance. It is a much better technique to only slightly reduce your caloric intake so that you can burn fat at a slower pace. Arbitrarily picking a round number of calories to cut such as 1,000 isn't the best way to decide how to lower your caloric intake. Since every person has a unique target number of calories they need, randomly choosing a number of calories to cut won't help you achieve your weight loss goals. I'll explain. Decreasing a 2,000 calorie diet by 500 calories is a much larger percentage reduction than cutting 500 calories from a 3,500 calorie diet. Instead, you aim to lower your calories to lose weight fast by decreasing your intake by a certain percentage. The most popular and most efficient reduction is a 15-20% reduction of your maintenance intake. Your maintenance level or intake is the number of calories your body requires on a daily basis to maintain proper functioning. You can determine your amount of calories to lose weight fast using one of the following formulas… The "Harris-Benedict Formula" lets you take into account the number of calories your body uses in required processes such as breathing, circulation, and digestion in order to calculate your basal metabolic rate (BMR). You then use this number and multiply it by an "activity multiplier" that accounts for additional activities to calculate your body's caloric maintenance level.
You must lower this number by 15-20% to determine your daily maintenance level of calories to lose weight fast. Apply this formula to determine your basal metabolic rate: Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) - (6.8 * age in years) = BMR Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) - (4.7 * age in years) = BMR Multiply this figure by your activity multiplier. Sedentary = BMR * 1.2 (if you rarely or never exercise) Lightly Active = BMR * 1.375 (if you exercise lightly up to 3 times per week) Moderately Active = BMR * 1.55 (if you exercise moderately up to 5 times a week) Very active = BMR * 1.725 (if you exercise intensely 6-7 times a week) Extremely Active = BMR * 1.9 (if you have a strenuous physical job and exercise intensely on a daily basis). Now you can determine the number of calories to lose weight fast that you need by reducing this number by 15-20%. A second formulate you can use to calculate the amount of calories to lose weight fast is the "Katch-McArdle Formula". Since it accounts for your lean body mass, this formula gives you a more precise amount of calories to lose weight fast. It provides you with a more precise metabolic reading to lose fat. Determine your BMR with the Katch-McArdle formula as demonstrated below: BMR = 370 + (21.6 X lean mass in kg) Lean body mass is all of your weight that is not fat. You can calculate this figure if you've had your body fat levels measured. If your body type falls within the extremes of being very small or very obese, it is even more important to account for lean body mass when you are calculating your target number of calories to lose weight fast. Once you've taken your lean body mass into account, you can use your specific activity multiplier to determine your maintenance level, and then you can lower this figure by 15-20%. If you reduce your calories by more than this amount, you will end up slowing your metabolism as a result of activating your body's starvation safeguards. Your body will work to store more energy as fat to protect itself from perceived and future starvation. Reducing your daily caloric intake as described above to determine your target number of calories to lose weight fast is the most efficient way to maintain your metabolic rate, burn body fat, and protect your lean muscle from being degraded. Here's The Honest Truth About Achieving The Lean, Sculpted And Sexy Body Of Your Dreams... 
______________________________________________________________________________________ |
