Free Info - Click Here >>Eat Your Way to Healthy Permanent Weight Loss

How Many Calories a Day to Lose Weight?

Lately, I have been getting a lot of emails from folks that want exact numbers.


“How long will it take me to lose X number of pounds?”


“I have a special event coming up like a wedding, graduation or reunion and I want to be a certain size or a specific weight by a certain date. Will I weigh _____ by that day?”


I don’t have a one size fits all answer.

Every BODY is different.

Your body is different than mine.

Your metabolism depending on what you eat and how much you move is different than me.


My hubby burns massive calories taking a nap. Which drives me a bit crazy!

And me…

I am NOT the metabolic marvel (i.e., amazing calorie burning machine) that my dear husband is and I have had to accept that  fact…..

even though it still bugs me some times how much he can eat and NOT gain weight!


Unless you move in with me and live in my home so I can see EXACTLY what you are eating and EXACTLY how much you are moving your body…I can’t answer those EXACT questions about how much YOU will weigh by a certain day.


This what I can tell you.

And….it might seem like a boring answer.

It is definitely NOT glamorous

And….It is NOT magic

But, dear readers, it IS the truth.


The Truth:

You lose weight by BURNING MORE CALORIES than you CONSUME

What you need to know is….

How Many Calories A Day to Lose Weight?

And the way you figure out how many calories a day to lose weight is

TRACK YOUR FOOD (calorie intake)


TRACK YOUR CALORIE BURN (calorie output)

We know that 3500 calories equals a pound.

So if you want to lose weight you need to have a NEGATIVE calorie number at the end of the day

For example:

If you eat or consume 1500 calories every day

And you burn 2000 calories each day – you will have a NET negative number of MINUS 500 calories each day

And  you do that for 7 days,

you will have a NET negative of 3500 calories

So you will have burned a POUND or lost a pound in a week.

That is pretty easy to do.


Well one way is to….

  • Decrease your normal eating calories by 250 per day and
  • Increase your exercise each day to burn 250 per day (which is about a 30-40 minute walk)

You could easily lose a pound a week without probably noticing that you are eating a little less and moving a little more.

You do have to “HONESTLY” track your calorie intake and output – but that is really easy once you do it for a couple days.

If you want to lose 2 pounds a week:

  • you just increase your exercise a little more so that you burn 500 calories a day from exercise and
  • you eat 500 calories less each day

That would give you a NET negative of MINUS 1000 calories PER DAY

And after 7 days…

You would have a net negative of 7000 calories

And 7000 calories (3500 times 2)  equals 2 POUNDS less on your body.

In 12 weeks you can potentially lose 24 pounds!

And not from a silly fad diet.

And not from starving yourself.

And in a totally healthy manner….

You can lose weight at a healthy pace


in those 12 weeks you have learned
healthy habits that will last a lifetime.

Dear readers,

you did not put on 20 pounds in a weekend….

so please don’t hurt your body trying to lose those 20 pounds in 3 days

Please be kind to your body.

It is the only one you have and the more respect and care you give it – the happier your mind and body will be.

Please don’t compare yourself to anyone else.

You are special.

You have your own unique amazing gifts and voice to share
with your loved ones and with the rest of the world.

I am ME.

And You are YOU.

I am a 47 year old, former binge eater that after many painful years….learned healthy habits that keep me slim for a lifetime.

I am not my hubby who burns calories without thinking about it.

I am me….a lady who does NOT burn calories easily.

But I have learned the calorie calculation (how many calories a day to lose weight)


I do follow the simple healthy habits that worked to help me lose weight and keep it off.

You are YOU.

Don’t compare yourself to anyone else. Embrace who YOU are.

Make this the year that YOU make small changes that are easy to do that add up to healthy lasting permanent weight loss for the rest of your lifetime.

Make this the year that YOU take a healthy approach to getting slim.

Fad diets don’t work in the long term

They just make you feel worse about yourself

Instead take simple steps to change your habits

and those changes will give you life long health and a nice slim body too.

This is my favorite way to track my calorie burn and my calorie intake so I meet my daily goals. I use the Body Media Fit

If you have not done it yet, sign up here for my FREE Ebook and  get all the Straight Skinny updates from Jana

Related Posts Plugin for WordPress, Blogger...

Leave a Comment

Previous post:

Next post: