5 best ways to calculate your calorie needs

What number Calories ought to I Eat to Lose Weight ?

Every diet ought to begin with the essential question: what number calories ought to I eat to lose weight? There square measure 5 alternative ways to urge a solution and determine what number calories you wish. the most effective technique for you depends on your goals, what quantity cash you would like to pay, and your access to varied health services.
Look at these 5 totally different ways for decisive your caloric wants and value the execs and cons for yourself.

Keep a Pre-Diet Food Journal

A pre-diet food journal is that the excellent start line for evaluating your caloric wants. Before you begin a weight loss program, take one week to judge your current caloric intake. do not build any changes to your diet, simply write down everything you eat and also the range of calories in every food. you ought to do that at a time once your weight is stable and your daily activity is typical.

After every week of recording your food intake, add the overall range of calories for every day and divide by seven to urge a median daily caloric intake. this could offer a general guideline for the amount of calories your body has to maintain its current weight. To turn, you wish to decrease that range by roughly 500-600 calories per day.

Pros : cheap, reinforces smart weight loss habits like food journaling.
Cons : needs tedious recording and will not be correct if you are not specific concerning measurement and recording your food parts.

Use an internet Calorie Calculator

There square measure many easy-to-use on-line caloric wants calculators, just like the one at CalorieCount.com. These tools offer a fast and straightforward estimate of the amount of calories you wish to eat to turn. to urge the foremost correct range, you wish to grasp your current weight, height and goal weight. you furthermore may got to assess your daily activity level.

The number generated from these calculators is sometimes supported the Harris-Benedict formula for decisive basal rate (BMR). The formula is well known by specialists as an inexpensive estimate for daily caloric would like. However, it's solely as correct because the info you offer and also the answer is predicated on general tips. Daily activity level, as an example, varies wide from person to person and there's no means for one formula to accurately predict the metabolic impact of your specific activity level.

Pros : Provides a quick answer, absolve to use
Cons : solely supported general tips and estimates

Perform Metabolic Testing

Many gyms and different health centers currently offer metabolic testing for a fee. Metabolic testing measures {the range|the amount|the quantity} of calories that your body burns at rest (RMR) and also the number of fat and macromolecule calories your body burns whereas exercise at numerous exercise intensities. As a part of your metabolic assessment, several trainers also will offer a metabolic coaching set up that may assist you to burn additional fat calories throughout exercise so you turn additional effectively.

While this feels like the foremost correct thanks to determine what number calories you wish, there has been some criticism of this testing method. The accuracy of your take a look at could depend upon the standard of apparatus used, however typically it's mark and also the ability level of the person doing the testing. The service may be high-priced and will need a athletic facility membership.

Pros : Results square measure customized and supported your performance.
Cons : high-priced and not wide accessible and a few say that results aren't as correct as publicized .

Wear an Activity Monitor

Activity monitors, just like the BodyMedia match band and BodyBugg square measure primarily high-tech food and activity journals. they supply a good style of information on your smartphone or laptop. BodyMedia match , as an example, measures steps per day, vigorous activity, and moderate activity. once you log your meals, it additionally calculates your intake of calories, fat grams, macromolecule grams and supermolecule. to line up the set up, the program estimates the amount of calories you wish.

The chase device is worn on your arm so it will live your movement, temperature and skin response. so as to use the devices along with your laptop you furthermore may got to purchase a subscription to their on-line service.

Pros : Convenient, simple to use and measures variety of various variables
Cons : Devices may be high-priced ($100-200) and need AN current subscription when the initial subscription expires

Meet with a Registered Dietitian

A registered dietitian can work with you to see the amount of calories you wish to eat to turn, and also the proportion of carbohydrates, supermolecule and fat. a decent specialiser also will strategize with you to beat typical barriers that have prevented you from losing weight within the past.

Many physicians will offer referrals to a registered specialiser. In some cases, the service is also coated by insurance if you've got health conditions that square measure littered with your weight. however each insurance set up is totally different, thus visit your supplier to urge details.

Pros : customized, skilled, face-to-face approach.
Cons : is also pricey or inconvenient if not coated by insurance

What is Best for Me ?

If worth and convenience square measure necessary factors for you, there's no reason to not begin with the most affordable and simplest way to calculate your caloric wants. Keep a pre-diet food journal and compare your result to the amount you get once you use a free on-line calculator. You’ll get a decent estimate of the amount of calories you wish to eat to turn.

Keep in mind though, that the success of your food journal, your calorie enumeration and ultimately of your ability to turn depends entirely on the accuracy of your recording. ensure you live specific serving sizes and accurately count calories.

If you record information properly, cut calories and still do not see the results you would like, take into account finance more cash into one among the opposite ways. A registered specialiser or metabolic testing square measure smart choices for people that like face-to-face support and responsibleness.