Most experts agree that you should lose weight slowly, at 1-2 lbs a week. (Of course when you have a lot of weight to lose in the beginning, it can come off much faster than that... but that doesn't last long!)
In order to find out how many calories you should consume to lose 1-2 lbs a week, you will subtract a percentage of your total calories according to how much weight you want to lose. Here's the numbers:
10-15 lbs loss needed- 18%
20-35 lbs loss needed- 25%
35-65 lbs loss needed- 35 %
70+ lbs loss needed- 40%
So yesterday we figured I burn about 2508 calories a day, for a 175 lb, 25 year old female. Let's say I want to lose 30 more pounds:
2508 x .25 = 627
2508-627= 1881
So in order to lose 1-2 pounds a week, I need to eat 1881 calories a day. That ain't too bad. ;)
The thing to remember is that as you lose weight, you'll have to re-calculate your BMR and your needed calorie defecit. Smaller people need less calories. Re-calculate every 5-10 lbs or so in order to stay on track. :)
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