How to determine your daily calorie needs for weight loss

How to determine your daily calorie needs for weight loss. READ 

To determine your daily calorie needs for weight loss, you can use the Harris-Benedict equation:

For men: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

This will give you an estimate of your basal metabolic rate (BMR), which is the number of calories your body needs to maintain its current weight.

To lose weight, you need to create a calorie deficit by consuming fewer calories and/or burning more calories through physical activity.

To create a calorie deficit, you can aim to eat 500-1000 fewer calories than your BMR. This should result in a weight loss of 1-2 pounds per week, which is a healthy and sustainable rate of weight loss.

However, it’s important to note that calorie needs can vary significantly based on factors such as age, sex, weight, height, and activity level.

It’s always a good idea to speak with a healthcare professional or a registered dietitian to determine an appropriate calorie intake for your individual needs.