Many individuals are constantly trying to lose weight, and oftentimes, they are unsure of where to start; do they need to cut back on sugar? Should they be working out? Maybe decrease the amount of time spent watching TV? It turns out that the basis of weight loss is simply managing the calories you take in and the calories you burn.

Your body naturally burns calories everyday – even when you are not working out. The body uses energy from the food you eat to help you breath, pump blood, and digest that same food you eat. This naturally-occurring calorie burning, which is responsible for your basic survival, is called the basal metabolic rate (BMR). If you eat as many calories as your BMR, the net change in calories is zero, so you are able to maintain your weight. However, if you eat fewer calories than your BMR, you lose weight. This principle is the basis of weight loss: the total amount of calories you burn should be more than the total amount of calories you eat. If you exercise, the amount of calories you burn will be even higher.

Research shows that to lose one pound of weight, we need to cut back on 3500 calories; and the safest way to cut back is to reduce daily calorie intake by no more than 500 calories a day. So if you cut back 500 calories daily, every week you can lose one pound. Find out what your BMR is, and how many weeks it would take to reach your ideal weight goal with our Calorie Intake Calculator.

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