# How Many Calories to Burn to Lose Weight

Everyone knows that losing weight is not easy, but in the end it’s all about calories in and out: You need to burn 3500 calories to lose 1 pound of weight. If you have found out how many calories to burn to lose weight, the targeted weight loss will be in your way. To find your calories need, use below formula:

#### Formula to find out how many calories to burn to lose weight:

Step 1: Find your Basal Metabolic Rate(BMR)

Women BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years )

Step 2: Multiply with your activity factor

Little to no exercise, Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week), Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week), Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week), Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts), Daily kilocalories needed = BMR x 1.9

Next, I will explain on how you can cut even more calories the right way. Cutting calories should be easy and painlessly. You shouldn’t starve and deprive yourself when you are dieting to lose weight. Down here are tips on how to lose calories.

Lose Calories with Healthy Substitutions

You need to give up your favorite flavors! That’s what comes to people’s mind when trying to lose weight. But the truth is you just need to choose a better alternative. Let’s take the chocolate ice cream, for example, if you eat a pint of it, for sure it will cost you a lot of calories. But if you choose the like of sugar-free fudge pop or some reduced fat chocolate pudding, you can satisfy your craving with lesser caloric cost.

Here is another example of the list of alternative food you can choose for, low-fat dairy products instead of whole milk products; lean cuts of meat instead of fattier cuts; air-popped popcorn or rice cakes instead of chips; trans-fat-free margarine instead of butter; and whole fruit instead of fruit juice.

Lose Calories by Eating More

Yes, that’s right! Not an accidental mistake. You need to eat more to lose calories. Several studies have proved it time and again that you should eat smaller, more frequent meals to control your appetite better. There is two ways to reduce your calories with this approach. First, it prevents you to get too hungry. Many peoples fail their diet due to the excess hunger. And excess hunger also causes people to binge on unnecessary calories. So to control your calorie intake, you should control your hunger first.

Second, small and frequent feeding can keep your metabolism active. Your body will be able to burn the small meal efficiently and faster. Thus after burning the meal, your metabolism will remain active and will burn other calories too, i.e. your body fat! This is a near-effortless way to burn more calories.

How to lose calories when you are not working out? This is another familiar question for peoples who can’t devote to long workouts. Fortunately, the answer is yes, by running errands and doing chores you can burn off extra calories too. Activities like lawn work and gardening can burn many calories in an hour of work. For example, you can burn up to 700 calories an hour by working in the yard, but of course, it depends on your weight and activity level.

If you looking for enjoyable activities you can do is to take your pets or kids to the park! Go for activities like swinging, sliding, and Frisbee catching which can help you burn up to 300 calories or more. Other things you can do in your life to burn extra calories are by using stairs instead of the elevator, park your car further at the parking lot when you visiting stores, and etc. All these changes may seem little but it really can benefit you a lot.

Lose Calories with Yoga

Another good choice for the beginner is yoga. Benefits of yoga are like builds strength; increases flexibility and helps prevent heart and metabolic diseases. Not to miss, it can help you to reduce your stress too. Yoga teaches our body not to hang on to the excess fat calories. You will be able to notice the physical and emotional benefits right away if you perform yoga daily. You can start with 15-30 minutes session of yoga each day. Find a good yoga program for beginner online that you can follow and aim to progress to the advanced level.

Now you already know how many calories to burn to lose weight, so it is time for you to put above tips into practice. Start small and keep progressing. Sooner or later losing calories will be a piece of (low-fat) cake!