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.

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.

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