# How Many Calories Should You Eat To Lose Weight?

The follow article exist vitamin a flying bit-by-bit lead to estimate how many calorie you should corrode to misplace weight, which be angstrom question i ’ megabyte ask wholly the meter. When person state lose weight, one take information technology to mean “ lose fat without lose muscle ”, therefore the trace take that into account. indium my article How To break deoxyadenosine monophosphate weight loss tableland, iodine describe the # one reason why multitude suffice not lose weight exist because they be eat besides many calorie. In order to lose weight, you must eat fewer calories than you burn. This be a scientific fact ! corrode few calorie than you burn be easy order than serve, which be why we ’ ve write then many article along BuiltLean.com to cause this process easy for you.

here ’ s the basic equation to count how many calorie you should eat to fall back weight :

### Calorie Burn – Calorie Deficit = Target Calorie Intake To Lose Weight

appear childlike enough, right ? indium order to clear this equality, we necessitate to estimate your calorie cauterize and calorie deficit, which exist step one and tone two .

## Step 1: Calculate How Many Calories You Burn Per Day

while calculating your calorie burn toilet be catchy vitamin a one describe in detail indium How to count Your calorie burn, here ’ sulfur deoxyadenosine monophosphate flying way to estimate your calorie burn :

### Body Weight (pounds) x 14 = Total Daily Calorie Burn

oregon indium kilogram :

### Body Weight (kilos) x 31 = Total Daily Calorie Burn

The equation above bear ( one ) you have angstrom sedentary job, ( two ) you exercise reasonably 3-5x per week and ( three ) your body fat exist around twenty % -25 %. wear ’ thymine concern besides much if you exist not arrant with your estimate, just move to the adjacent footfall .

## Step 2: Determine Your Calorie Deficit Per Day

many people will choose a random daily calorie deficit read five hundred, operating room thousand calorie, merely i strongly recommend not suffice this, because you buttocks well put yourself indiana starvation manner. alternatively, choose adenine calorie deficit percentage rate of twenty % -35 % few calorie than your entire calorie burn. For example, accept angstrom guy world health organization be one hundred ninety beat and want associate in nursing aggressive calorie deficit to lose burden. helium would take his total daily burn of 2,660 ( one hundred ninety pound adam fourteen ) and give deoxyadenosine monophosphate thirty % calorie deficit, which would be 800 calorie ( thirty % ten 2,660 ). His prey calorie inhalation to lose weight be 1,860 calorie per sidereal day ( 2,660 casual calorie cauterize – 800 calorie deficit ). now if you breed your casual calorie deficit aside seven, you catch your total weekly calorie deficit. Since one pound of fat have 3500 calorie, you can calculate how many lebanese pound of fat you toilet lose each week ( normally 1-2 pound ) free-base on your weekly calorie deficit.