How to Calculate How Many Calories to Cut

One of the simplest facts about weight loss is that the less calories you eat, the less you'll weigh. Reducing the amount of calories that you eat in the day, as well as exercising, will produce significant weight loss. The amount of calories you have to reduce, however, depends on how many calories you intake in the first place.

Things You'll Need

• Calculator
• Pen and paper

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Instructions

• 1

  Determine how many calories you eat in a day. Look for the nutrition facts labels on the food that you eat for the calories, and add up the calories. Fast food eateries may also have nutrition facts on their websites. (See "Resources" below for a site to help you calculate calories.)

• 2

  Calculate your Basal Metabolic Rate (BMR) using the following formula:
  Women: Multiply your weight by 4.35, your height in inches by 4.7, and your age by 4.7. Add the first two numbers together, then subtract the third, then finally add the difference to the number 655.
  Men: Multiply your weight by 6.23, your height in inches by 12.7, and your age by 6.8. Add the first two numbers together, then subtract the third, then finally add the difference to the number 66.

• 3

  Use the Harris-Benedict Equation to determine the amount of calories you need to remain at your weight by multiplying your BMR by a specific number depending on your amount of physical activity. (See "References 2" for the specific numbers.)

• 4

  Reduce the calories you eat in a day until they are below the number you calculated in step 3. As long as your calorie intake each day is less than the number, you will lose weight. Ideally, you want to reduce your intake by at least 500 calories less than the calories required to remain at your weight, and no more then 1000 calories less than that number. (References 3)