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## Daily Calorie Intake – What is Your Calorie Intake Number For Weight Loss?

If you are trying to lose weight, then you need to know what calories are taken daily for weight loss. The formula for losing weight is very simple, consume fewer calories than you expend. The number of calories you eat comes from the food you eat while the calories you burn come from both your exercise calories and your Basal Metabolic Rate (BMR).

BMR is the rate at which your body burns calories while completely resting. Although the formulas used to calculate a person’s BMR are not exact, they will give you a fairly accurate estimate of the number of calories you burn during the day without exercise. The most commonly used formula is the Harris Benedict formula. This formula uses the person’s age, weight, height and gender in the formula. Your BMR is the first place to calculate your calorie deficit for weight loss.

In order to create a calorie deficit, you need to make sure that the calories consumed are less than your exercise calories and your BMR calories. Another thing to be aware of, however, is that you can cut calories too low, which will slow down your metabolism, changing your BMR. If you cut calories too much, your body will go into survival mode and start storing food as fat. The general rule is that women should eat at least 1200 calories and men 1800 calories. These daily calorie needs may be too low for some people who are close to their ideal weight.

To lose weight safely and at a rate that can be stable, experts recommend creating a calorie deficit of 500 calories and no more than 1000 calories. A calorie deficit is when you burn more calories than you consume. Creating a calorie deficit is the key to weight loss. In order to know if you have created a deficit, you need to know what calories you have eaten and how many calories you have burned through exercise and your Basal Metabolic Rate. The easiest way to track this is to use weight loss tools.

*Using Weight Loss Tools to Track Your Progress*

There are many weight loss tools available on the web to help you chart your progress. For example, you can find many calorie counters to calculate the number of calories burned during exercise. Most of these calculators will have different functions to choose from. In addition to exercise calculators, you can find other weight loss tools such as calorie intake calculators, calorie intake charts and weight loss journals.

For example, my calorie burn chart is a simple Excel spreadsheet that I use to track my food intake and calorie content, exercise I do and calories burned and Basal Metabolic rate calorie burn. The spreadsheet is set up to automatically calculate my calorie deficit for the day. There are daily charts and a weekly weight loss chart where I record my current weight per week.

This simple weight loss tool helps me stay on track. So, whether you decide to make your own weight loss tool, or use one available on the web, the most important thing is to start tracking your daily calorie intake to make sure you’re on the right track to lose weight.

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