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How many calories can i eat to lose weight?
Weight loss nutrition
Monday, 27 May 2013
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This is one of the most important questions to ask when you want to lose weight.  To lose weight you simply need to make sure you burn more calories than you consume.   First of all you need to work out how many calories your body is burning each day.  As a very general rule of thumb, you can refer to the table below:

Weight Female  Male
50 kg 1680 Cal per day 1830 Cal per day
60 kg 1800 Cal per day 2000 Cal per day
70 kg 1920 Cal per day 2170 Cal per day
80 kg 2040 Cal per day 2350 Cal per day
90 kg 2155 Cal per day 2520 Cal per day
100 kg 2270 Cal per day 2690 Cal per day     
How many calories does my body burn? Click here for exact calculation
Your body burns a certain amount of calories by performing basic bodily functions.  This is called your basal metabolic rate (BMR) and is working to help you lose weight! This continual work makes up about 60-70% of the calories we use and includes the beating of our heart, breathing, and the maintenance of body temperature. BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting and exercise habits. So in essence you can lose weight by doing nothing!

What is my BMR? Click here to calculate your BMR

Your daily energy expenditure is therefore your BMR plus any exercise you do.  By most standards if you do an office job and no exercise during the day your daily energy expenditure will be around 1.2 times your BMR.  Then to know the total number of calories you are burning, simply add the exercise you do. 

How many calories do I burn during exercise? Click here to find out how many calories you burn from certain exercises.


So the answer to the question of how many calories you can eat to lose weight is to simply eat less calories than your body is burning. 

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