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

If you are trying to lose weight, you need to know what your daily calorie intake should be for weight loss. The formula for weight loss is very simple, consume fewer calories than you expend. The number of calories you consume comes from the foods you eat, while the calories you expend come from both your exercise calories and your basal metabolic rate (BMR).

BMR is the rate at which your body burns calories at complete rest. Although the formulas used to calculate a person’s BMR are not exact, they give you a fairly accurate estimate of the number of calories you burn in a day excluding exercise. The most common formula used is the Harris Benedict formula. This formula uses the person’s age, weight, height and gender in the formula. Your BMR is the starting point for calculating your calorie deficit for weight loss.

To create a calorie deficit, you must ensure that calories consumed are less than your exercise calories and your BMR calories. One thing to note, however, is that you can cut calories too low, which will slow your metabolism, changing your BMR. If you cut too many calories, your body goes into survival mode and starts storing food as fat. A general rule of thumb is that women should consume at least 1200 calories and men 1800 calories. These daily calorie intake requirements may be lower even for some people who are close to their ideal weight.

To lose weight safely and at a rate that is likely to be sustained, experts recommend a calorie deficit of 500 calories and no more than a 1000 calorie deficit. A calorie deficit is where you burn more calories than you consume. Creating a calorie deficit is key to weight loss. To know if you’ve created a deficit, you need to know what calories you’ve consumed and how many calories you’ve burned from exercise and your basal metabolic rate. The easiest way to track it is to use weight loss tools.

*Using weight loss tools to chart your progress*

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

For example, my calorie consumption chart is a simple Excel spreadsheet that I use to track the foods I eat and their calorie content, the exercises I do and calories burned, and my basal metabolic rate. 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 weekly.

This simple weight loss tool helps keep me on track. So, whether you decide to create your own weight loss tools, or use one available on the web, the key is to start tracking your daily calorie intake to make sure you’re on the right track to losing weight.

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