Calorie Intake for Weight Loss

Calculating calorie intake for weight loss is very simple.

Your first step is to calculate the amount of calories that your body currently burns during the day.

The best way to do this is by using this TDEE formula that takes into account your lean body mass.

On that page you will also find a quick formula to calculate your daily calorie intake, but this will only be a ballpark figure.

Once you have calculated your maintenance daily calorie intake, where the calories that you consume are equal to the calories that your body burns during the day, you are ready to take the next step.

This next step will be to take your maintenance level and lower your daily calorie intake by 10-20% from this number.

Never lower your daily calorie intake more than 20% below your TDEE because eventually this will trigger the starvation response and will slow down your metabolism.

When creating a lean, healthy body is your major goal, the best approach is a small reduction in your daily calorie intake for weight loss in the long term.

To continue with the example, let’s use 3000 calories per day as your TDEE (total daily energy expenditure) and lower it moderately by 10%.

This would give you a daily calorie intake of 2700 calories. Your next step will be to create your meals using this number.

This is done by choosing the number of meals that you will eat during the day and dividing the 2700 calories by this number.

If you choose 4 meals per day, which is the optimum amount for long term weight loss, you would get 675 calories per meal.

Then you would simply make each meal during the day 675 calories and would consume it about every four hours to make sure that each meal gets completely digested and utilized by your organism.

This is very important for long term weight loss because if you have a calorie surplus, most likely these calories will be converted to body fat, and this is the last thing you want when trying to create a lean, healthy body.

This is how to calculate your calorie intake for weight loss using a simple, effective approach.

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