approximately how many calories should you cut to lose a pound per week
The Ideal Rate Of Weight Loss Based On How Much Fat You Need To Lose. 1  Someone with an above average amount of fat to lose (say 100lbs, for example) can (and probably should) lose it at a rate of 2lbs (or more) per week, at least for a certain amount of time. To lose weight, you need to cut calories from that base number, either by deleting intake or increasing output. Losing 1 to 2 pounds per week is reasonable, safe, and healthy for most, Cederquist says. Since 1 pound of fat is around 3,500 calories, you'd need to achieve a 500-calorie deficit each day to lose 1 pound each week. Make sure you're eating the right kinds of calories. It’s important to remember that not all calories are created equal when it comes to providing your body with the nutritional foundation for weight loss, Cederquist says. Even though your #1 goal is to lose fat, there are actually 3 goals to keep in mind when creating a caloric deficit: 1  Maximizing fat loss. 2  Minimizing muscle loss. 3  Doing it all in a way that is as doable and sustainable for you as possible. Now that you know how many calories you should eat per day to lose weight/lose fat, it’s time to figure out where those calories will come from. First up is protein, which is the second most important part of every fat loss diet. Now let’s break that chart down…. 1  Someone with an above average amount of fat to lose (say 100lbs, for example) can (and probably should) lose it at a rate of 2lbs (or more) per week, at least for a certain amount of time. 2  Someone with a more average amount of fat to lose (say 30lbs, for example) should lose it at a rate of 1-2lbs per week. Someone with a below average amount of fat to lose (say 10lbs or less, for example) would be best served to lose it at a rate of 0.5-1 pound per week. Sedentary = (little or no exercise, desk job) 1  Lightly Active = (light exercise or sports 1-3 days/wk) 2  Moderately Active = (moderate exercise or sports 3-5 days/wk) 3  Very Active = (hard exercise or sports 6-7 days/wk) 4  Extremely Active = (hard daily exercise or sports & physical labor job or 2 X day training, football camp, etc.) Cederquist recommends a few easy dietary changes that'll eliminate excess, empty calories in one fell swoop: 1  Replace all liquid calories with water. 2  Swap ground beef for leaner ground turkey. 3  Load up on veggies—Both cooked and raw veggies add satiety and nutrients without a lot of calories.. A few calculations can help you determine approximately how many calories you should be cutting to lose weight. There's no magic number or one-size-fits-all recommendation, but doing a few calculations can give you an idea of how many calories you should eat for weight loss. First, you learned what the ideal caloric deficit is. Then, you used that information to adjust your estimated calorie maintenance level and figure out exactly how many calories you should eat per day to lose weight. After that, you learned what the ideal rate of weight loss is for you and this new ideal calorie intake of yours. How Many Calories Should I Eat Per Day To Lose Weight? The Ideal Daily Caloric Deficit: 20% below maintenance level per day. What this means is, whatever your daily calorie maintenance level is, you should be about 20% below it each day. Here’s an example…. Let’s say some person (male or female) had a daily calorie maintenance level of 2500 calories. They’d first figure out that 20% of 2500 is 500 (2500 x 0.20 = 500).
You should cut 500 calories each day to lose a pound per week.