Next, estimate the number of calories you need to maintain your weight using the formula below based on your activity level-specifically, how often you work out. Don't worry, this is easier than it sounds. Track everything you eat and drink for three days (just one day might not give you the most accurate assessment) and tally your daily total at or with an app like Lose It!, MyFitnessPal, or MyPlate. Well, the first best place to start is with how many calories you’re currently eating. "How many calories should I eat a day to lose weight?" you might be wondering. Here's the best way to determine calorie intake, which is your first step to maintaining a calorie deficit, which is your first step to finally stepping onto the scale and seeing the number you want.īreak out the calculator. That means that you don’t have to restrict what you eat, even if you may have to cut back on how much of it you enjoy. This is an easy calculation designed to help you start dropping pounds in a safe and effective way-without hassle, without stress.Īnd beyond weight loss, there’s another awesome added benefit to all this, too: When you maintain a calorie deficit, you no longer have to make any food food-or food groups-off-limits. Make no mistake: Calculating and operating on a calorie deficit isn't a point system or a micromanagement of your calories. The result isn't anything that's complicated. To devise the simplest way possible to calculate a calorie deficit, we asked Mike Roussell, Ph.D., author of The Metashred Diet, to give us a budget-busting, weight-loss plan. Although calories have been knocked around in recent years, they are still a dependable guide to help you establish a daily intake goal when it comes to healthful food.
Really, weight loss is like accounting, but with the exact opposite goal: You want to end up in the red, burning more calories than you consume. All you have to do is keep track of your daily calorie intake. While crash weight-loss can help you lose weight in the short-term, they often do so by sacrificing your long-term health and well-being, particularly as it relates to a healthy relationship to food.Ĭalculating, creating, and maintaining a calorie deficit doesn't require that you sacrifice any of that. Yes, running a calorie deficit-that means expending more calories than you consume on a daily basis-can help you lose weight and keep it off long-term.Īnd, yes, that approach sounds waaaaay easier than whatever fad diet is popular right now.
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