How many calories in a day to lose weight

How many calories?

A day to lose weight
about 1500 Calories

How to calculate a day to lose weight calories?

  • Calculate your basal metabolic rate (BMR) using the Mifflin-St Jeor equation. This determines the number of calories your body needs to function at rest.

  • Determine your activity level and apply the appropriate multiplier to your BMR to get your total daily energy expenditure (TDEE). This is the number of calories you burn in a day.

  • Subtract a calorie deficit from your TDEE to determine the number of calories you should consume per day to lose weight. A safe calorie deficit is typically 500-1000 calories below your TDEE.

  • Divide the calorie deficit by 3,500 to determine the number of pounds you can expect to lose per week. 1 pound of fat is equal to 3,500 calories.

    day to lose weight nutrition facts

    Water
    Approximately 75 percent
    Calories
    1500 Calories
    Protein
    4 grams
    Carbohydrates
    13 grams
    Fiber
    5 grams
    Fat
    3 grams
    Vitamins and Minerals
    Good source of vitamins A, C, and B-complex, as well as minerals such as potassium, magnesium, and iron

    How to burn a day to lose weight calories

    Walking
    Walk for approximately 2 hours and 30 minutes at a moderate pace to burn 1500 calories.
    Running
    Run for approximately 1 hour and 15 minutes at a moderate pace to burn 1500 calories.
    Cycling
    Cycle for approximately 1 hour and 45 minutes at a moderate pace to burn 1500 calories.
    Swimming
    Swim for approximately 1 hour and 30 minutes at a moderate pace to burn 1500 calories.
    Jumping Rope
    Jump rope for approximately 1 hour to burn 1500 calories.