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    How to calculate how many calories to lose weight quickly in 2021?

    Slim and trim body-figure looks always stunning at your point of view? The more important thing is to keep low your body weight to avoid welcoming various unwanted medical diseases or conditions. You might get puzzled on how to calculate how many calories to lose weight, right? 


    How to calculate how many calories to lose weight in your body

    When you are attempting to calculate calories, you should first know about calories. A calorie is nothing but a unit of energy that your body can gain by taking certain foods. You can also expense your body energy as a calorie by doing physical activities. A firm website-based info site name Wikipedia. Wikipedia says that your calorie is the unit of your body energy. One calorie is the amount of heat/energy that can raise one gram of water temperature to one degree Celsius.

    So when you heard or tell how many calories you want to gain or lose, it consistently links with the number of foods. For example, when you earn ten calories, you take energy by eating or drinking food items equal to 10 calories. You can also lose calories by doing physical exercise, and that can also measure calories. Such as you can do an expense of 10 calories by doing 30 steps stair up and down twice. Hopefully, the calorie and energy concept will never confuse us regarding this issue.

    Types of burning calories

    There are two types of calorie-burning: sleeping or inactive physical work and doing conscious physical activity or exercises. You can burn down your calories while you are in sleep, unbelievable, right? But yes, this is true that your body also burns down some calories to continue your breathing, heart pumping, and micro-level cellular processing work when you are in sleeping condition. So this amount of burn down is significantly less than physical workouts like running, walking, or doing multiple activities in the gym. Therefore, both forms help us burn down our energy or calorie while we are at sleep or act. Besides also helps you burn calories when you do pre-workout.

    BMR Calculation

    BMR stands for Basal Metabolism Rate. Metabolism is when your body takes energy from food and utilizes this energy for its various function like walking, running, eating, thinking, even sleeping time; also—basal means fundamental or essential or foundation. So basal metabolism is when your body is incomplete in rest conditions like sleeping. Your body also has to expense or utilize optimum energy from food for your breathing, blood circulating to keep alive.

    Altogether, your basal metabolic rate (BMR) is when your body utilizes or expense energy even you do take rest to continue the vital works such as breathing. So BMR is the optimal rate at which the body uses calories to breathe and stay alive.

    BMR calculating method varies from men to women in its formula. It calculates on Metric and Imperial strategy.


    In the Metric method, weight in kg and height in centime is multiplied by 9.563 and 1.850, respectively. A fixed value like 4.676 is multiplied by an individual’s age in years. Then, weight and height results are subtracted from results of age. Finally, 655 is added to this final result. This is the Basal Metabolism Rate in the Metric formula for an adult woman. The imperial procedure is identical, but only weight, height, age multiplier number, and magnitude differ from the metric method.

    Metric     BMR = 655 + (9.5 63 × weight in kg) + (1.850 × height in cm) – (4.676 × age in years)

    Imperial   BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)

    Perhaps, a 35 years women having 155 pounds of weight with 5 feet 3 inches tall. Her BMR would supposed to be like this: 665 + (4.35 X 155)+ ( 4.7 X 63) – ( 4.7 X 35 )= 665+674.25+296-164.5= 1470. So this women’s BMR is 1470 in imperial method.


    Metric   BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

    Imperial BMR = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)

    For example, a man of 45 years of age with the weight of 160 pounds and 5 feet 8 inches tall. His BMR calculation in imperial method is such as: 66 + (6.2 X160) + ( 12.7 X 68 ) – ( 6.76 X 45 ) = 66 + 992+863.6 – 304.2 = 1,617.4

    The Basal Metabolism Rate for men has an average of 1,600 to 1,800 kilo-Calorie per day. On the contrary, women have an average BMR of 1,550 kilo-Calorie in a day. Average BMR of women in America perhaps 1400 to 1550 calories and men about 1600 to 1800 calories. Suppose someone has a higher rate of basal metabolism. In that case, he /she needs more workouts to burn calories, and lower BMR means less activity needs to burn calories.

     Activity level points

    Your activity level is marked out with different numbers. Your lifestyle and activity level may stand at any activity level like a very active or passive level. Our activity level might at a level of no exercise to minimal exercise, which marks as 1.2. Activity level could be light exercise (one to three days exercise per week) mark as 1.375. Then moderate activity level (moderate exercise for three to five days per week) and very functional activity level (challenging exercises on each day of the week) are marked as1.55 and 1.725, respectively. Finally, a hard exercise level or extra active level is a count for 1.9 marks.

    For example, suppose you are a desk job holder and do some little exercise on your holidays. In that case, your activity level should count as 1.2 that is a minimal exercise to no-exercise level.

    Calculation of calorie to lose your body weight

    It is straightforward for you to understand how many calories you should burn to lose your body weight and belly fat. If Basal Metabolism Rate (BMR) is multiplied with activity level, then required calorie is come out to maintain body weight.

    Maintenance Calorie = Basal Metabolism Rate X Activity level point

    Such as, Ms. Y has BMR 1400, and her activity level is 1.55. Maintenance Calorie [1400 Calorie (BMR) X 1.5 (Activity level)=2170] would be 2170 calories which means she can maintain her body weight as it is persisting now by taking 2170 calories per day.

    Therefore, if you want to reduce your body weight, on average, 500 calories less taking per day can lead to a weight loss program by yourself. Alternatively, you can take the maintenance calorie but do more active exercises to burn calories more. Then your weight can be reduced at a higher use exercise machine to lose weight.

    So this is the primary way to calculate how much your calorie is required per day. Not only that, how much bodyweight you want to lose by taking fewer calories and more exercises.

    But, such variables interfere with the easy calculation of calorie intake amount and exercise by burning fat because males and females have different hormonal activities and body fat patterns. It would be wise for our readers to take a concept note from it. Suppose they want to burn 500 calories per day continuously. In that case, they must consult with the professional trainer and nutritionist regarding this issue.


    1. Why should I know the basics of BMR concept?

    Basic Metabolism Rate should you know because based on your BMR, you should know how less calories you should eat to decrease your body   weight.

    • Can I make fast my BMR to reduce my body weight

    It is not that simple to fast your metabolism only by taking some foods. It will effectively reduce your body weight because the interlink between food intake and its metabolic process depends on age, ethnicity, gender, body fat, a portion of lean muscle, individual genetic, personal habits of foods, exercise, etc.

    • 500 calorie reduction per day can quickly reduce my body weight?

    It is not that simple for a more extended period to maintain yourself. Assuming 500 daily calorie intake less could lead to 1 pound lose weight per week, but how long should you continue. It is an average concept to make you conscious. But input and output mechanism are not so much clear still now for the researcher. So do take your healthy food and doing exercise according to your consultation of trainer and nutritionist.


    There is no doubt that the calorie calculation method is the most effective and scientific method to lose your body weight loss successfully. You should first know the basics of calories and calculate how many calories to lose weight. Once you know your daily requirement of daily calorie intake, then choose your basic diet plan and physical exercise to burn down your calorie. You can effectively control and lose your body weight by correctly calculating daily calorie requirements and physical activities under careful nutritionist and fitness trainer guidance.

    Melissa Clark
    Melissa Clark is an American writer, book author & CEO of Gosokal & Healthuan. She is the author of over 40 books and has received multiple awards from the James Beard Foundation and IACP for her work.


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