How many calories should I eat a day to lose 2 pounds a week is a popularly searched question. It is evident that a lot of people seem to want the answer to it and do not know how to start. Starting on your body transformation journey can be difficult. We are here to make that journey a little easier for you.
So how does one reach the required goal? The secret lies in just two words. It’s called a calorie deficit. The moment you learn the ways of creating the required calorie deficit, you will be progressing towards your goal.
We would like to state that laziness and procrastination can be one’s worst enemy. So even if you know the science behind calorie deficit and do not apply it, then you will not be reaching your goal.
Creating a calorie deficit without having a number in mind doesn’t help. It is essential to budget your calories like you budget your money. Changing your routine to eat not only less but a specific number of calories in a day can be daunting initially.
Budgeting your calories can seem even more challenging manually. Therefore, these days there are several calorie calculators available on internet sites and on applications.
How many calories should I eat a day to lose 2 pounds a week calculator
Calorie calculators help you budget the calories you need to eat in a day. This makes your weight loss journey more efficient and accurate.
Calorie counts provided by calorie calculators are estimates and may vary minutely. You need to make sure that your dietary habits result in a deficit. Only then can you reach your goal of weight loss.
When on a calorie deficit you cannot compensate for the calories. You should not be eating more calories than required for you to reach your weight loss goal. Excess calories may make you gain weight.
However, A cheat meal once a week is alright. Do keep in mind with each passing week your calorie intake should bring you closer to your goal weight.
Before you start using your weight loss calculator for budget calorie meals, do check for a medical condition. In case you have a medical condition, do check with your nutritionist or doctor. They might be able to recommend a meal plan which caters to all your calorie and nutrition requirements.
The calorie calculator formulas to how many calories should I eat a day to lose two pounds a week
There are three equations you can go for while calculating your calories. All three of these equations have been developed by three different individuals.
The first-ever caloric equation was developed by Harris-Benedict. This equation calculates your basal metabolic rate. This equation was revised in the year 1990 when another equation was also developed.
It is known as the Mifflin-St Jeor Equation. This equation is more accurate and gives better results than the Harris-Benedict equation. It calculates your BMR.
The third equation is by Katch-McArdle. This equation calculates the resting daily energy expenditure (RDEE). This takes your lean body mass into account that the other equations don’t.
Even though the Mifflin-St Jeor Equation ranks the best on the accuracy, the Katch-McArdle Formula is considered the best for leaner people.
Now let us have a look at the mathematical formulas of these three equations. Knowing the mathematical formula will let you calculate your calories with ease.
The equations
The Revised Harris-Benedict Formula:
For women:
BMR= 9.247 × Weight in kg + 3.098 × Height in cm – 4.330 × Age + 447.593
For Men:
BMR = 13.397 × Weight in kg + 4.799 × Height in cm – 5.677 × Age + 88.362
The Katch-McArdle Equation:
BMR = 370 + 21.6(1 – Fat %) × Weight in Kg
Mifflin-St Jeor Formula:
For men:
BMR = 10 × Weight in kg + 6.25 × Height in cm – 5 × Age + 5
For women:
BMR = 10 × Weight in kg + 6.25 × Height in cm – 5 × Age – 161
The result for any of these three equations will give you the number of calories should I eat a day to lose 2 pounds a week. You need to multiply the result you get with a number ranging from 1.2-1.95. This is your activity factor and the number you pick is the level of activity you do in a day. This calculation will give you the result you’re looking for.
Weight loss calorie calculator goal date
It is a good idea to put a date on your weight loss journey. It could be today. Otherwise, you may keep waiting for the day but that day might never arrive.
There are a few essential tips you need to keep in mind to lose 2 pounds a week.
Our first tip to you is to exercise and to be clever enough to tweak your diet. For instance, do away with the bread. Wrap your sandwich in lettuce instead. Some people also put sandwich stuffings in a hollowed-out cucumber.
Get a lot of cardio in. Use the incline when on your gym treadmill. This small adjustment can help you shed 200-300 calories in a day.
Instead of taking your dog on a walk, you could take your dog out for a run. This will help you burn your calories and do your chores at the same time.
If you’re into drinking it is a good idea to give up drinking. Alcohol is not only unhealthy on a regular basis but each drink contains extra calories. Instead trade that alcohol for some happy dancing on the bar floor.
Take the stairs instead of an elevator. If you’re going out on a picnic, pack some healthy food. You can also turn your house chores into workouts.
Final thoughts
We hope that this blog answers how many calories should I eat a day to lose 2 pounds a week. There might be days that you might not be able to meet your workout routine or calorie requirements. This happens to the best of us and that is alright. As long as you maintain consistency, you will be on your way to achieving your goal.
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