So what are the "simple mathematics of fat loss"? A pound of fat equals 3500 calories - so to lose a pound of fat in a week you have to ingest 500 calories less per day than you normally do OR eat 250 calories less and burn 250 calories more than you usually do. It's that simple!
How many calories do you need? Start with your resting metabolic rate (RMR), multiply your weight by 10. Now, multiply your RMR by 20% for sedentary lifestyle, by 30% if you are fairly active, or by 40 if you are active.
If you are very active, engaging in competitive sports, multiply your weight by 50%. Add the result to your RMR to determine the daily caloric intake to maintain your current weight level. Use can also use the form below to work out your RMR.