Millions of people lose weight by counting every single calorie that they eat. If you’re trying to slim down and want to do this for yourself, it might be difficult to know where to start. For example, how many calories should you eat? Or, how many calories are too many? There is a lot of confusion surrounding calorie counts, but it doesn’t have to be that way. Here, we have put together all you need to know about counting calories.
Find Your BMR
Your basic metabolic rate is something you need to find in order to determine how many calories you need to simply exist. You can easily find this number by using online calculators, which are free and will do all the math for you. The information you will need to provide includes age, gender, height, and weight. Your basic metabolic rate is the basic amount of calories you need to lay in bed all day and do absolutely nothing. Generally, you should never eat under this amount of calories if you want to avoid feeling tired and lethargic.
Find Your AMR
Another thing you need to know about counting calories is that your active metabolic rate is the number of calories you need to get everything done during the day, including exercise and errands. Online calculators will give you this number, but you will need to give information about how much you exercise, how active you are, and your weight. After you have your active metabolic rate you will have a starting point that will determine how many calories you need to eat in order to lose weight.
Creating a Deficit
You need to cut 3,500 calories in order to lose 1 pound. Most people find it easy to cut 500 calories per day, which equates to one pound lost per week. If you want to lose two pounds per week then you will need to cut 7,000 calories throughout the week, either by exercising or eating less.
Let’s say you want to lose 1 pound per week and your AMR is 2,200. By exercising 250 calories and cutting out 250 calories from your diet a day, you will cut that 1 pound within seven days. You could also just cut 500 calories or exercise 500 calories without adjusting your calories at all if you would like. The way you create a deficit is completely up to you!
It’s extremely important to count your calories when you eat throughout the day. You can do this by writing down what you eat or keeping track through an app on your smartphone. Not only should you count the calories from big meals, but you also need to count the calories you consume through snacks. Eat a spoonful of peanut butter? Yes, that needs to be counted! For quick and healthy snacks, you can visit this blog.
In addition to this, counting the calories you burn will ensure you’re on top of your calorie counts and your deficit. Although it is a lot of work, it gets easier with time. The best part about counting calories is that you get to be in control of what you eat and when you eat it. As long as you are always aware of what is going in and what is going out you will be able to target your weight loss and set appropriate goals.