So, how many calories do we actually need to lose weight or maintain a nice body? To answer that we need to do a little bit of math around. First we are going to talk about the **BMR or Basal Metabolic Rate** which is the amount of calories your body needs to maintain proper function without doing any exercises of physical activity in a day. Next we are gonna do some food calorie counting, and last but not the least, we are going to find out how much calories does our favorite exercises actually burns. Lets take a look at the details of how to calculate the amount of calories needed to lose weight efficiently.

### 1. Calculate your Basal Metabolic Rate:

Enter your data on this BMR calculator, most of it is self explained except for Height (inches) which means your height in inches, example 5 feet equals 60 inches, 6 feet equals 72 inches, so if you are 5 feet 9 inches, you should enter 69 inches on the box. Press calculate to see the result.

### 2. Adding calories from foods and drinks.

Before we go any further we should now add up all the calories that we eat from our healthy diets or junk foods if that is the case. In theory you should add up the calorie intake of every food you eat during the day, the results will depend on a lot of factors like the type of diet you are into and whether or not there’s a lot of junk food inside it. There are many tools on the web to access the amount of calories we take from foods, one of them is Mike’s Calorie And Fat Gram Chart For 1000 Foods. Notice that we need to sum the total we get from each day or better yet make a daily average based on a week.

### 3. Calculate your physical activity daily.

Once you know your BMR or Basal Metabolic Rate and the amount of food calories, lets continue with the next step which is to calculate how many calories we burn each day during our regular exercises routines and physical movements like walking. For a complete list of calories burned during sports or exercises activities you can check the Calories Burned During Exercise, Activities, Sports and Work on nutristrategy.com to find out how many calories does your favorite routine actually burns.

### 4. The Final Formula For Weight Loss

Finally, when you finish doing your homework (yes, its no easy task to find out and add all that food we are eating daily! ), this is the formula for a correct calories counting for burning fat and losing weight:

**BMR + Exercises = Food you eat**

So basically, the more exercises calories you add and eating more healthy foods instead of junk foods will make us lose weight fast. Easier said than done. Lets have a complete example now shall we?

Lets say our example would be a female with 130 pounds and 70 inches high. Shes 25 years old. Her BMR is 1423.62. She burns out about 250 calories from fat by doing exercises and she eats approximately 2000 calories daily.

**1423.62 + 250 = 2000**

**1673.62 = 2000**

Which means that she is taking an excess in food of exactly 2000-1673.62 = 326.38 calories.

Note: You need to eat at least **3500 worth of calories to gain 1 pound of weight**. That means in our example the girl is not balancing her weight, she will gain 1 pound in approximately 10 days if she continues with her eating and exercises habits.

If you want to lose weight you might need to go the other way. That is, more exercises, and eat less, or as we prefer, eat more healthy foods instead of eating less.

You can also check out our **calorie calculator** which tell you how many calories from food you need to take in order to lose weight fast.

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