There are some useful formulas to get an approximate estimate, but it's tough to get a specific, accurate number unless you go get a test done by your doctor ( here are a few formulas you can try if you want). You can do that by finding out your basal metabolic rate (BMR), which is how many calories your body burns at rest. To figure out how many calories you need per day to lose weight safely, you first have to find out how many calories you require just to maintain your current weight. Keep in mind that these are just general guidelines, and it’s very likely that your particular calorie needs may be lower or higher than what these formulas say. If you do want to track your calories, however, here’s some general advice. And if you have a history of eating disorders, always talk with a professional before changing your dietary habits. Many women find that eating mindfully and choosing filling, nutritious foods can keep calories in check without having to track every bite. You don’t have to count calories in order to achieve your body composition goals. “If you’re not consuming adequate calories and protein, muscle may not recover and rebuild appropriately.” “Resistance exercise is typically considered anabolic, meaning it breaks down muscle,” Gradney tells SELF. In addition, skimping on calories-protein in particular-can leave next to nothing for your muscles to feed on after your workout. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics. “Therefore, your body will decrease the amount of energy burned to conserve calories and prevent weight loss,” says Kristen F. “Drastic changes in calories make your body compensate metabolically to defend your initial body weight. Restricting calories too severely leaves you with limited energy to complete a workout, and ultimately slows your metabolism. For one, if you cut too much at once you’ll only sabotage your efforts. We're not suggesting that you should cut calories, but if that's something you want to do, you'll need to keep a few things in mind. That's simply because you're gaining muscle and losing fat.
In fact, you might even notice that you look slimmer or more toned even though you haven't lost weight. If you're looking to lose fat and gain muscle, your number on the scale might not budge-or might even go up!-even though your physique is changing dramatically. But that's only when you want to lose weight. You need to create a calorie deficit to lose weight-that is, you need to consume fewer calories than the energy you burn at rest and during your workout. If you’re trying to cut calories to lose weight, there are a few things you need to know to do it safely. First, let's talk about cutting calories.
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