When someone says that you should lose weight, you should think how to lose weight without losing muscle mass. Here are some basic equations for how many calories are required to lose weight:

Burning calories –calories deficiency= number of needed calories

It seems easy, right?  To solve this equation it must be determined how many calories do you burn and how many calories you are lacking:

 

Step 1-Determine how many calories do you burn a day

3Determination of burned calories can be very difficult. But here is an equitation that can help you determine how many calories do you burn a day:

Bodily weight x 14= Total calories burned a day

Abovementioned equation applies to the supposition that (1) you have a job that requires frequent sitting; (2) you exercise only two to three times a week and (3) your bodily fat are about 20%-25%. You shouldn`t be concerned provided your calculations are not perfect, just pass to the next step.

 

Step 2-determine how many calories you are lacking in one day

For the deficit of calories many people would make a wild guess and say 500 or 100 calories, but you should not do that because it might result in starvation. Instead of that, choose approximately 15%-35% less calories than you actually burn.

For example, one boy who has weight of (190 pounds) 86,18 kg and wants an aggressive deficit of calories in order to lose weight, he would have to burn 2660 calories a day (190×14) and add 30 % and deficit of calories, which it would be 800 calories (30%x2,660). His total amount of daily ushered calories shall be 1860 calories a day.

 

Now, if you multiply the deficit with 7, you will get total deficit of calories on weekly level. Because (1 pound) 0, 45 kg-453, 5 fats have 3500 calories, you can calculate how many kilograms (pounds) fats you can lose in a week (usually 1-2 ponds, 0, 45 to 0, 90 kg) based on your weekly deficit of calories.

Most health organizations recommend that men should not usher less than 1600 calories a day, while women should not usher less than 1200 calories a day, but remember that this a average approach. More precise approach is to never usher less calories than your BMR (basic metabolic rate), which indicates how many calories you spend during rest. Your BMR is an average of 65% of total burned calories.

 

To calculate your BMR use the next equitation, according the approach of Harris Benedict:2

 

BMR for women=655+ (4,35x body weight in (pounds)) + (4,7x body height in (inches))-(4,7x years)

BMR for men=66+ (6,23x body weight in (pounds)) + (12,7x body height in (inches))-(6,8x years)

So, how big deficit you would like to create? For people with lower body weight the average deficit would be between 15 and 20 %, while for people with higher body weight, 35% deficit would be suitable.

 

Step 3-following of your progress

If you want to confirm that you are burning calories properly, and that you are ushering the proper calories amount, you should find a way to follow your progress. One of the better variants for following is to measure your weight every Monday. Thus you will get an indicator for loss fat. If you eat a lot of proteins, carbohydrates and do a lot of exercise, the chances are more likely to lose weight, and still keep the muscle mass.

Fat loss is much more complex than the simply „calories in“„calories out“and the determination of the amount of calories. For optimal fat loss, also you should think about, as well as for the quality calories, convenient time of taking and degradation of calories (proteins, carbohydrates and fats). In the end, positive hormonal and metabolism changes from the exercising can accelerate the fat loss.

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When someone says that you should lose weight, you should think how to lose weight without losing muscle mass. Here are some basic equations for how many calories are required to lose weight: Burning calories –calories deficiency= number of needed calories It seems easy, right?  To solve this equation it must...