250 Lbs To 200 Lbs

Here'due south the quick answer: Multiply your bodyweight in pounds past xv.

Whatever number you get, multiply it past .75.

That is how many calories you should eat each and every day.

If yous want to learn the specifics of how we got this number, and how to get in more accurate, go along reading.

Pace ane: Calculate Your Calories Per Day for Weight Loss

If you didn't know, there are roughly 3500 calories per pound of fat.

There are 7 days in a week.

Therefore to lose i pound of fatty per day, yous would subtract 500 calories from your maintenance calories.

What are your Maintenance Calories?

They are the number of calories you would consume if you wanted to MAINTAIN your current weight of 250 pounds.

The post-obit formula is not very accurate.

It is only an estimation, however, I tweaked it to base it off your electric current physical activity level to make it more than accurate.

Note: Subtracting 500 calories a day from your nutrition is fine, nonetheless, if you desire to lose those extra pounds faster, you lot should subtract more calories a day.

This is why I use percentages equally you'll see below to lose weight faster, but safely.

Step one.i: Observe Your Estimated Maintenance Calories

Formula Your bodyweight in lbs x 14, xv, or sixteen.

How practice you cull between 14, xv, or 16?

• If you are sedentary, choose 14 (sedentary means you lot but become exercise physical action from the gym and nothing else, or you but don't practice any physical activity at all).
• If y'all are lightly agile, cull 15(Lightly Active means you conditioning 3-5 times per week, merely too don't sit around all mean solar day – fits most people).
• Choose 16 if you lot're very active  (Very Active means yous conditioning 3-6 times per week, but you likewise movement around constantly due to work, or other activities other than the gym)

Because you weigh 250lbs, nosotros will use that for the rest of this example.

Also, we will presume you are sedentary.

250lbs 10 14 = 3500

Then, you lot would consume roughly 3500 calories every day to maintain your weight of 250lbs.

Step 1.2: Multiply .75 by Your Maintenance Calories

3500 x .75 = 2625 calories to swallow to lose weight

This would be your calorie arrears.

Therefore, as long as yous stick to this new calorie intake, based on your trunk weight, you will lose weight.

Note how I said STICK to it.

Weight loss will NOT occur if you do not stick to these calories on a daily basis.

Technically, I take answered your question already, all the same, you could've gotten a similar answer from any calculator online.

I want y'all to succeed and to practise that, I need to give you more than tips and tutorials on how to not only lose weight, simply keep information technology off!

Also, I'll throw in some nutrition and exercise tips at the end.

Step 2: Carve up Your New Calories (based on 250 pounds) Into Macros

Macros (or Macronutrients) are the 3 major nutrients that our bodies need to survive.

They are

• Proteins
• Carbohydrates
• Fats

Each has their own caloric make-up for each gram.

For example, protein has 4 calories per i gram.

Carbohydrates take 4 calories per one gram and Fats take 9 calories per ane gram.

This is how we will split up our calories into grams so you can rail them throughout your day.

Step 2.1: Why Should I Runway Macros? Why Should I Intendance?

Y'all should care considering if you lot were to simply:

• eat fewer calories,
• and lose a lot of weight,

ix times out of 10, you're going to expect end up looking flabby and with no muscle definition.

This is known equally being skinny fatty.

I promise you that you lot don't want this.

Instead, if you consume enough protein, fats, and carbs, you will ensure that the weight you lose is non more often than not coming from musculus.

The way to gainsay it completely is to track macros and do a lot of resistance grooming.

Tracking macros is also chosen If It Fits Your Macros or IIFYM.

Stride two.2: 40/40/xx Macro Split up

What does twoscore/40/20 mean?

It means that

• 40% of your calories will exist coming from protein,
• 40% will be coming from carbohydrates
• and 20% will be coming from fats.

This is a very popular and well-known Macro dissever.

Y'all tin can play around with the percentages, so long as you keep protein high.

Past "protein high," I hateful anywhere from 0.eight-1g of protein per pounds of body weight.

I accept an entire article on the best macros for cut if you want to learn more.

Let me testify you how to set them upwards.

Step 2.two: 40% from Protein

There are 2 steps to do this. Retrieve our calorie deficit based on 250 lbs?

All you practise is take your calorie deficit and multiply it by .40

2625 x .twoscore = 1050 calories from poly peptide.

To divide this into grams of protein, you lot simply separate the number you got by 4.

Why?

Considering at that place are four calories per gram of protein.

1050 / iv = 263 grams of protein.

And there you have it.

You should eat roughly 263 grams of protein per day.

Remember, you can always switch the percentages effectually if you don't desire to eat besides much protein.

Something similar a xxx/50/twenty split is what I utilize.

Step two.3: 40% from Carbohydrates

This footstep is exactly the same as to a higher place.

Same numbers and calculations since we are using the aforementioned xl%.

263 grams of Carbs

Pace 2.4: 20% from Fats

Again, at that place are two steps for this office.

Kickoff, multiply your calorie deficit by .20

2625 x .20 = 525 calories from fat

Now we divide this number past 9 considering in that location are 9 calories per gram of fatty.

525 / ix = 58 grams of Fat

Footstep 2.5: Recap of Our Calculations

To epitomize, hither are our calories (both maintenance and deficit respectively):

• 3500 Calories
• 2625 Calories

And here are your macronutrients based on a 40/40/20 split:

• 263g of Poly peptide
• 263g of Carbs
• 58g of Fat

Pace iii: Putting it All Together

That was pretty simple, correct?

At present all you accept to exercise is track your calories and macros.

How do you lot practice that exactly?

Well, you lot can use an app like MyFitnessPal.

That's what I use.

In fact, I have an entire book showing you how to lose fat WITHOUT giving upward your favorite foods.

Your calories and macros don't have to all come up from bland foods similar:

• Chicken
• Broccoli
• Dark-brown Rice
• Tilapia
• Etc.

While there is cipher bad about these foods and they should exist in some part of your nutrition, they shouldn't be every meal.

My book will show y'all why you don't accept to give up:

• Carbs
• Fats
• Sweets
• Deserts
• Or any foods y'all dear!

I'll show you how to consume those foods and however lose fat!

It's chosen:

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250 Lbs To 200 Lbs,

Source: https://www.leanwithstyle.com/if-i-weigh-250-pounds-how-many-calories-should-i-eat-to-lose-weight/

Posted by: fullerdaunt1999.blogspot.com

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