If you are trying to lose weight one of the most popular and tried and tested ways is to count the number of calories that you are eating. But how many calories should you be eating to lose weight?

The answer depends on a few different things: first is whether you are male or female. Men generally burn more calories than women as they tend to have more muscle mass and can therefore consume more calories than women can.

The second thing to consider is how much activity you undertake each day. If your job is sedentary, sitting in an office every day you cannot eat as much as someone who has a physical job or who exercises several times a week.

The third thing that has to be taken into account is what your current weight is. The heavier you are now the more calories you require, but this needs to be adjusted when you start losing weight.

The first step to calculate the number of calories you should be eating to lose weight is to calculate your BMR or Basic Metabolic Rate. This is the amount of energy you need just to exist, enter your details in the Basic Metabolic Rate calculator to work out your BMR.

Once you have calculated your BMR you then need to apply the Harris Benedict Formula. Using this calculation you multiply your BMR by a certain number depending on your activity level.

If you take very little or no exercise multiply your BMR x 1.2
If you take some light exercise 1-3 timers per week multiply your BMR x 1.375
If you exercise moderately 3-5 days per week multiply your BMR x 1.55
If you are very active and exercise 6-7 days per week multiply your BMR x 1.725
So for example, your BMR works out at 1500 calories and you do not exercise, you multiply your BMR by 1.2 giving you an energy requirement of 1800 calories.

To lose weight you now need to reduce your calories – and again it depends how much you weigh now and how much weight you want to lose. If you have a lot of weight to lose you could reduce your daily calorie intake by 500, but if you have ten pounds or less to lose, reduce your calorie intake by a one to two hundred calories. The American College of Sports Medicine (ACSM) recommends that you do not drop your calorie levels below 1200 calories per day for women or 1800 calories per day for men – minimum.

So, how many calories to lose weight? Its different for everybody, calculate your calorie needs and adjust accordingly. Your weight loss journey begins today!