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How many calories to lose weight without exercise?

Many dieters believe that the fewer calories they consume, the more effective their weight loss journey. However, trying to figure out the amount of calories to lose weight is one of the top reasons why diets constantly fail us; we are excessively restricting our calorie intake.

Yet, there is a close relationship between the amount of calories you eat per day and the amount of weight you gain or lose, and understanding your caloric needs is an essential part to achieve your weight loss goals.

When it comes to the number of calories to lose weight that you should consume per day, there’s no specific number. Most individuals can lose the weight consuming approximately 1,500 calories each day; however, you can determine your own caloric need using a simple formula. A little math that will help you assess your basal metabolic rate (BMR), also known as your resting metabolic rate (RMR).  Grab your Free Menu Plan now that you know how many calories to lose weight without exercise.

What is your BMR or RMR?

Your basal metabolic rate is the amount of energy or calories that your body requires to run efficiently, and to keep your weight. Put simply, knowing your basal metabolic rate helps you determine the number of calories you need to ensure your body is functioning properly and to help maintain your current weight.

How you could use the above information, i.e. your BMR, to determine the number of calories to lose weight?

Let’s say that you now weigh 165 lbs and your target is 135 lbs (a total weight loss of 30 pounds). Today you want lose 5 pounds, so you have to calculate your caloric need or basal metabolic rate to maintain your weight at 160 pounds (equivalent to a 5 lbs weight loss). You could continue in that way until you reach you reach your goals.

Weight loss diet calories by current weight and height

Remember, you also have to consider the number of calories required for your overall bodily functioning and performance. 60% of the calories we consume each day are used for basic bodily functions (e.g. digestion, breathing, blood circulation, etc.). Also, you have to keep in mind that other factors such as age, height, sex and lifestyle (sedentary or very active) can influence your BMR.

Unfortunately, calculating the BMR and knowing the number of calories to lose weight is not enough. Even when we achieve our weight loss goals, most of us will gain back all the weight we lost, which is one of the major reason why most dieters try a new plan 3 or 4 times a year. To have lasting weight loss results, a change of lifestyle that will work long-term is required. Nobody wants to be on diet or doing rigorous workout forever; it is a hard work and it could be quite expensive now and then.

Most strategies to weight loss include reducing fat resorption in the body, a reduction in food intake, and enhancing the burning of body fat. Herbal extracts such as green coffee beans extract have proven to be a useful weight management tool by converting the stored fat into energy and preventing the accumulation of body fat.

Tips to loose weight effectively without exercise

Losing weight the healthy way takes time and patience. Stick to it and you’ll surely see results. There are a few basic tips that will help you get your weight loss underway.

  • Monitor Your Calories 

One of the easiest ways to drop weight fast is by monitoring your calories. While it can sound tedious and annoying, when you get used to it, it becomes quite simple. In order to find out how many calories to lose weight you must consume, you first need to find out how many calories it takes to remain at your current weight by using a calorie calculator trick. In general, this number is calculated by multiplying the current weight by 15 (or 13 with no exercise). This number may vary slightly depending on how active you are. Now that you have the number of calories it takes to stay right where you are, simply subtract 500. This will then give you the number of calories you need to take in each day in order to drop those pesky pounds.  That’s how many calories to lose weight without exercise.

See our chart to help you pick a menu plan.

  • Eat Less Carbs 

You’ve all heard of the low carb diets that started hitting the market a few years back. These have become increasingly popular over the years and rightfully so, because they work. While the low carb diet can be slightly more difficult than a low calorie diet, it is still easily attainable. Basically the philosophy behind these diets is that you consume as little carbs as possible. However, you still need to eat some carbs. Your body cannot survive without carbs. Generally the carbs you will be consuming come solely from fruits and vegetables.

The carbs you will be cutting out are the unnecessary bread and grains. They are like evil villains when it comes to gaining weight. Stay away from them at all costs! I know what you’re thinking, these are the best carbs. It may taste good, but when it melts your torso will forget everything! The most difficult part of this diet is what is called carbohydrate withdrawal. This may occur over the first few days, but if you power through it, it will get much easier. Also, take care that you do not gain the weight back after you have lost it.

  • Lower Your Fat Intake 

Another easy way to drop flab is to watch how much fat you’re eating. To truly benefit, you should not be eating any kinds of saturated fats whatsoever. Your body does need healthy fats to survive so be careful to not cut out ALL fats. Consider how many calories you eat in a day.  You should still take in about 25 percent of your calories from fat. In other words, if you eat 2,000 calories a day, 500 of those calories should be from fat.

Now that you know what the three easiest ways to lose weight are including how many calories to lose weight, you just need to pick one that is right for you. Even though they may seem tedious or even a nuisance at first, just stick to it and you’ll be sure to see results. It’s easy to simply check your food labels and pay attention to what you’re ingesting.

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