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How Many Calories Should I Eat to Lose Weight


Reading Time: 4.5 minutes In the end of the day, figuring out how many calories you need to eat to lose weight is simple math – you need to burn more than you consume. Here’s how it works in practice: You determine your Basal Metabolic Rate, and then you apply that rate to something called the “Harris Benedict Formula,” which takes into account your daily activity levels (calorie expenditure) and spews out a rough estimate of what your daily caloric intake should be if you want to lose weight. – PowerPoint PPT presentation

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Title: How Many Calories Should I Eat to Lose Weight

Get the Action Guide PDF here
- There are a ton of resources weight loss
calculators out there to help you estimate the
amount of calories YOU personally should be
eating depending on your weight loss goals.
- Ill explain exactly how to both understand
and use those resources, along with shed some
light on what you really need to do to achieve
your body goals.
- Do I want to look fit or get skinny? Do I want
to build muscle? How quickly do I want to lose
the weight? - Figuring out what you need to be
eating, and how much you should be eating should
be based on specific goals you want to achieve,
and you should have a pre-determined time frame
in which you want to see progress. So first and
foremost, define your goals. - That being said,
regardless of what your goals are, you need to
understand that accomplishing your objectives in
a timely fashion isnt just about how many
calories youre eating on a daily basis.
Its about a combination of 1) what youre
eating 2) how much youre eating and 3)
whether/how you exercise.
Step One What are my goals?
- The thing most of us dont realize is that by
changing up our diet rather than consciously
counting calories, we start eating less.
(University of Washington study) - If you want
to lose weight and keep it off, its way more
important to eat healthy foods and stay away from
garbage than to have a low caloric intake.
- You can probably lose 120 pounds in a year by
eating 500 calories a day (if youre really
overweight) and exercising moderately. - But the
second you start to eat like a human being again
(and I mean simply a normal diet), the weight
will come crashing back into your life like
10-ton truck.
Change Your Diet
- A calorie is NOT a calorie. You can cut your
calorie count by what you need to lose weight and
not only fail in losing weight, but even continue
to gain weight. - By messing up the hormones
that control weight gain, fat metabolism, mood
and hunger. If a majority of your calorie intake
is coming from processed, refined and high sugar
foods, chances are youre going to have a lot of
trouble losing weight even if your overall
caloric intake is cut. - Some of the most
weight-loss friendly foods are very high in
calories. Foods that are high in protein, fiber,
and healthy fats help push towards weight loss
goals because they make us feel full for longer
periods of time regardless of the calorie
count. - To effectively lose weight, you need
to get the most out of what you eat by consuming
nutrient dense foods that your body will
appreciate and use effectively.
Good Calories vs. Bad Calories
- Each of us has a Basal Metabolic Rate that
is, we have a certain number of calories wed
each burn naturally on a daily basis, even if we
were to lay in bed all day long. - Our bodies
expend a certain amount of energy by simply being
alive and undergoing the physiological processes
that need to occur for us to remain alive and
function properly (respiration, digestion, etc.).
- The higher your BMR, the more calories your
body naturally burns on its own without physical
stimulation. - We can maintain and even speed
our BMR up by regularly engaging in
cardiovascular exercise. Jogging, running,
biking any exercise that gets your heart rate up
will increase the speed at which your body
naturally burns calories. - Get an estimate of
your Basal Metabolic Rate with a BMR calculator
a simple google search does the job.
Step Two Whats my BMR?
  • To get to the actual number of calories you
    should be eating daily, you multiply your BMR by
    the appropriate factor to get your overall energy
    expenditure in kilocalories a day.

Sedentary Little to no exercise. Daily calories
needed  BMR x 1.2 Mild activity level
Intensive exercise for at least 20 minutes 1 to 3
times per week. Daily calories needed  BMR x 1.3
1.37 Moderate activity level Intensive
exercise for at least 30 to 60 minutes 3 to 4
times per week. Daily calories needed  BMR x 1.5
1.55 Heavy activity level Intensive exercise
for 60 minutes or longer 5 7 days per week.
Daily calories needed  BMR x 1.7 Extreme
level Exceedingly active and/or very demanding
activities. Daily calories needed  BMR x 1.9
Step Three Applying the Harris Benedict Formula
  • The old rule of thumb was that to lose one pound
    of fat, you need to burn 3,500 calories.
  • This view is now being contradicted by subsequent
    research done by the National Institutes of
  • The new rule is that the number of calories
    equating to a pound of fat (for purposes of loss)
    is said to range somewhere in between the 3,500
    mark (still wisely used today) and 7,000 calories
    for weight-loss over 12 month periods.
  • You can use the new Body Weight Planner to help
    you create a time frame in which you believe you
    can achieve your weight loss goals, and create a
    caloric intake plan that accommodates the time

Step Four How Fast Do I Want to Lose it?
  • Although maintaining a healthy diet will help you
    lose weight (more or less quickly depending on
    how serious you are), regular exercise brings a
    whole new dimension to the weight-loss game.
  • People who exercise regularly dont really feel
    the need to indulge in extremely unhealthy foods
    all the time. Because hard work makes you want to
    see progress.
  • Having a healthy balance between regular exercise
    and the foods you eat provides you with the added
    benefit of not feeling so bad when you do decide
    to indulge.
  • Leading a healthy lifestyle with a proper diet
    isnt about depriving yourself its about
    making better decisions on a daily basis about
    the type of fuel you feed your body.

Finding A Balance Between Diet and Exercise
  • Keep it simple When it comes to healthy eating,
    the number one rule to follow is dont make too
    many rules. You have a general idea of what is
    healthy and what isnt.
  • Junk free home When you have a bunch of food in
    the house, its just too tempting. Dont even
    give yourself the option.
  • Carry water with you everywhere Staying hydrated
    is an essential part of staying healthy, and it
    helps keep you satisfied!
  • Plan ahead If you the discipline to plan (and
    maybe even pack) your meals ahead of time, do it.
  • Juice The easiest way to make sure youre
    getting all the nutrients you need is by blending
    or juicing fruits and vegetables.

Hacks for Sticking to a Healthy Diet
  • In essence, the answer to the magical question
    how many calories should I eat to lose weight
    is both easy and not so easy to answer. You can
    get a good estimate of a raw number based on
    calculating your basal metabolic rate and
    applying the Harris Benedict Formula, accounting
    for your general activity levels.
  • On the other hand, there is no set in stone
    formula for weight loss. Each of our bodies are
    different. Each of our physical needs are
    different. Some of us need to work way harder to
    lose weight than others.
  • A diet that works for one person will not
    necessarily work for others. The key to weight
    loss is getting organized about how your goals,
    formulating a plan to achieve those goals, and
    tweaking the plan based on the results.

Concluding Remarks