Calorie deficit to lose 10 lbs?

Question
How many calories should I take in a day to lose 10 lbs? I weigh 146lbs and am 5'8 and 46 yrs old.I do cardio 4-5  x a week and some light weights each of those days as well.Thank-you, nancy
5 lbs, would be fine too. :0)

Answer


Let's do a daily calorie count to lose 1 pounds a week

To calculate your daily calorie needs, take your weight in pounds and multiply by:

- physically active male - by 15

- physically active female - by 12

- physically inactive male - by 13

- physically inactive female - by 10


The result is the amount of Calories your body needs to maintain your current weight. To lose 1 pound of body fat, you need to create a negative calorie balance of 3,500 Cal. a week or 500 Cal. a day. How should you do this?

You can eat 500 Cal. less or exercise 500 Cal. more or split it 250/250 Cal.

To spend 500 Cal. by exercising, you need one of these one-hour workouts:

Rowing
Running 11.5 minute mile
Kickboxing
Cross-country skiing
Swimming laps freestyle
Bicycling (vigorous effort)
Walking up stairs

If you limit your daily calorie intake by 250 Cal., you can do one of the above exercises for 30 minutes a day.

HOWEVER, there's a totally different approach and not only I personally believe in it, but I monitored the progress of nearly 1,500 dieters on the program I developed. This plan worked for 92 percent of them without counting calories and the champion lost 1 pounds in one week!

One good thing about it is that it's free. Take a look: http://bantadiet.com

= TZ

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