*You can create a daily calorie deficit by either or a combination of:
If you are unsure as to how many calories you can burn doing a specific exercise, then visit CaloriesBurnedCalculator.com to find out.
If you are unsure as to how many calories your metabolism burns each day, then visit CalculateYourRMR.com
If you intend on dieting to reduce your daily caloric intake then consider first how many calories you consume each day currently.
The question we asked the most at WeightLossCalculator.com is 'how can I lose weight?' and 'how long will it take me to lose the weight?'
There is no easy answer to these questions but we have worked long and hard on trying to provide our visitors with a step by step plan to tackle their weight loss goal.
Before you even begin a weight loss program you have to start with some basic information. And that begins with two simple questions:
So, this is where we'd like you to start. And to find these answers you are first going to have to get some paper or open up an excel spreadsheet and take a look at what you eat on a daily basis - and be honest with yourself.
Using your spreadsheet try to write down everything you ate today or yesterday. Does this represent what you would normally eat? If not, then adjust accordingly.
Next, we would like you to figure-out the total calories of each meal that you ate. You can do this by visiting a calorie counter website. Or by visiting Google and searching for "calorie counter". We've already located one that we like to use:
After you have completed your daily calorie count it is now time to figure out how many calories you typically burn in a day. This is called your 'metabolism' and there are two measures of your metabolic rate. The first is your 'resting metabolism rate' (or RMR), which is a measure of how many calories you burn each day without doing a thing. If you were to lie in bed all day and not move – believe it or not – you'd still burn a lot of calories. The second measure of your metabolic rate adjusts your daily calorie burn to include activities, exercise, and movement, and it is called your BMR (don't confuse this with BMI, the two are not the same).
To calculate both your RMR and BMR, we advise you to visit this website:
You'll get a list of results, which show your BMR for all levels of lifestyle (every level from 'sedentary' (a couch potato) to 'extremely active' (an athlete, for example) is calculated for you). You decide the level that best matches your current lifestyle and record the number you see beside that level. This is your BMR and it represents how many calories you burn per day on average by living the life you currently live.
Now that you have your BMR you can compare it directly to the total calories you consumer per day (you calculated earlier in your spreadsheet). Now comes the simple part. If your BMR is LESS than your total calorie count then you are eating more calories than you burn per day and you will continue to gradually put on weight. If your BMR is GREATER than your daily calorie count then you will likely maintain or lose weight over time.
So there you have it – a starting point.
If you have noticed that you are gradually putting on weight you will be able to spot your problem in your daily calorie consumption. As well, you may want to consider adding more exercise to your daily or weekly routine and combine it with a reduced calorie diet.
For your convenience, we've also built a calories burned calculator that allows you to calculate how many calories you burn doing any number of activities at various effort levels. That can be found at this website:
Before you begin a reduced calorie diet we want to alert you to the dangers of 'crash dieting'. Many of you may be shocked at how many calories you eat per day currently. The reaction of many people is to want to shed pounds fast – especially with spring, summer, weddings, or special events on the horizon. Don’t – we repeat – do not begin a severe dieting regime without consulting your physician prior to starting.
Crash dieting is extremely dangerous. Furthermore, crash dieting most always leads to rapid muscle loss and dehydration. Both of these results mislead people into believing they have lost weight – and they have. The problem is you are losing the wrong kind of weight. The weight you desire to lose is fat. And rapid fat loss will not occur without rapid muscle loss occurring also.
Crash dieting is also the leading cause of yo-yo weight loss and weight gains. This is caused by the severe depletion of lean muscle mass and dehydration. The effect is that these two events also result in the reduction of our BMR. You already calculated your BMR up above. Now imagine that number decreasing. If it decreases then you will need to further decrease your calorie intake to maintain your current weight. And by reducing your calorie intake you will further lower your BMR. It is a never ending cycle.
The end result is that once you finally give-in to those massive cravings, your BMR is so low that even just regular meals will cause your weight to SPIKE up again. And all of that "hard work" and suffering will have been for not. This is the so-called "yo-yo" diet. Up and down, down and up. It is a never ending cycle of weight loss then rapid weight gain.
Instead of this, we are recommending a weight loss program that we have developed on our own and have published in a convenient to read ebook called Attack The Fat.
Attack The Fat teaches you everything you need to know about safe and maintainable fat loss. Notice how we say 'fat loss' and NOT 'weight loss'.
There is a significant difference between the two and Attack the Fat focuses on teaching you how to successfully and permanently lose that stubborn fat you’ve struggled with for so many years.
What's more we not only wrote the book and designed all of the meal plans but we also live the Attack the Fat lifestyle ourselves. See for yourself, our before and after photos:
If you’d like to learn more about this truly life-changing fat loss program then sign-up for free today: