How Many Calories Do I Have to Burn a Day to Lose Weight?

No matter which diet plan you choose, in the end, weight loss comes down to burning more calories than you consume. The amount of calories you burn every day depends on your activity level and your present weight. Using easy-to-follow formulas, you can determine how many calories your body burns on a daily basis. From there, you must eat fewer calories and/or work calories off through exercise

Determine Your Basal Metabolic Rate

The formula for calculating BMR is different for men than it is for women. This is because men tend to burn more calories than women, even when at rest. According to BMI Calculator, the formulas are as follows (weight figured in pounds):

For Women: 655 + (4.35 x weight) + (4.7 x height in inches) - (4.7 x age)
For Men: 66 + (6.23 x weight) + (12.7 x height in inches) - (6.8 x age)

So, if you are a 35-year-old, 160lbs. woman, who measures at 65 inches in height, the formula works as follows:
655 + (4.35 x 160) + (4.7 x 65) -- (4.7 x 35)
655 + 696 + 305.5 -- 164.5 = 1492

If you were to do absolutely nothing all day but sleep, you would burn 1492 calories. Fortunately, you do burn more than this, even if you live a semi-sedentary life. Using your BMR, you can determine the amount of calories you burn on a daily basis based on activity levels.

Determine Maintenance Calories by Activity Level

Use the Harris Benedict Equation to find your daily maintenance calories. The number multiplied by your BMR will be different according to your activity levels. For demonstration purposes, 1492 will be assumed as your BMR and it will be assumed you are basically sedentary.

1492 x 1.2 = 1790.4
You must burn more than 1790.4 calories a day to lose weight.

Determine Your Weight Loss Goals

Slower weight loss increases your chances of keeping the weight off permanently. The general recommendation is a weight loss of 1 to 2lbs. per week. In order to lose 1lb. of fat, it is necessary to reduce your daily caloric intake by 500 calories or reduce by fewer calories and add more activity to burn off the balance. If your goal is to lose 2lbs. a week, you must burn 1,000 calories more than you take in each day. For diet success, combine calorie reduction with exercise. It may be easier to reduce by 500 calories and burn the rest through exercise.

Create a Weight Loss Plan and Stick to It

Contrary to all the advertising, the "one-size-fits-all" miracle weight loss plan does not exist. The diet that works for your neighbor may not be the best diet for you. Cravings, personal tastes and your lifestyle factor into the success of a weight loss program. It doesn't matter which weight loss program you choose, as long as it fits with your personal needs. Maybe you are comfortable with eating two meals a day or maybe you would rather eat five small meals. If you feel you are addicted to carbohydrates, then a low-carbohydrate diet may be what you need. One plus to choosing a specific program is the ability to follow a program without counting calories. Pre-set menus will do the calorie counting for you.