Eating fewer Calories than your body burns is the key to watching that number on the scale shrink along with your waist line. In fact, it’s not only key – it’s the be-all end-all. If you are trying to lose weight, you better know how many Calories your body needs. In The Truth about All Diets and The Energy Balance Equation and Using It to Your Advantage When Losing Weight, I talk about how ALL successful weight loss diets trick you into eating fewer Calories and discuss the science behind it. Now you are probably wondering how many Calories you need to lose weight! The calculator at the end of this sentence will tell you how many Calories you need to lose, maintain, or gain weight!
My calculator can be downloaded here:
If you cannot access the spreadsheet, I would recommend to calculate your Calorie needs here:
http://www.calculator.net/calorie-calculator.html (website uses the Mifflin-St. Jeor Equation, which is the most accurate)
A lot of things effect how many calories you need. Height, weight, age, gender, exercise, general every day activity, muscle mass, and if you have been dieting all effect your daily needs. Some chronic diseases and other factors may affect your daily needs as well, but for most people trying to lose weight or improve their athletic performance, my calculator should be accurate. Many people complain of a slow metabolism, but it has been proven that metabolisms between two alike people (similar age, weight, height, ect.) only vary about 5-8% up or down. This means that your metabolism is likely (within 96% chance) within 5-8% of the estimation in my calculator if you fill out the information correctly. If you still believe that your metabolism is slow, ask your doctor to check your thyroid hormones or simply eat 100-300 fewer Calories than the calculator estimates until you reach a rate of weight loss that you are satisfied with.