How Fast Can You Lose Weight on the Atkins Diet?

You can safely lose one to two pounds per week on the Atkins Diet. To lose one pound of body fat, you need a deficit of 3500 calories per week. That comes to 500 calories per day.

If you want to lose two pounds per week, you need a deficit of 1000 calories per day. In order to calculate how many calories per day you should be consuming, you need to know your BMR. (Basal metabolic rate)

Your basal metabolic rate or BMR is the amount of calories you burn when you are at rest. It is the minimum amount of calories required per day, to sustain your body's daily energy needs. This energy is used for breathing, digestion, brain function, body temperature, heart pumping, etc.

Calculating your BMR is not as difficult as you might think. You can use a formula to determine your BMR. There is a separate formula for men and women.

For men the formula is: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) For women the formula is: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Example:
You are male
You are 43
You are 5' 9" (69")
You weigh 280 lbs.
Your BMR = 66 + 1744.4 + 876.3 - 292.4 = 2394.3 calories per day

In the example, you would need to consume 2394.3 cal per day to stay at your current weight. For you to lose one pound per week you would subtract 500 calories from the total. For you to lose two pounds per week you would need to subtract 1000 calories from the total.

You can find websites online that can calculate your BMR for you. Just do a search for "BMR calculator" in your favorite search engine. As you lose weight, get older or change your activity level, your BMR will change.

It is not recommended that you try to lose more than two pounds per week. Losing more than two pounds per week will do more harm to your health than good. Recent studies have shown, people who consume more calories in the form of proteins, consume less calories overall. Knowledge of your BMR while you are on any diet is going to greatly increase your chances of success.

The only factor that this BMR method omits is lean body mass and thus the ratio of muscle-to-fat. Remember, leaner bodies need more calories than less leaner ones. This method works for most people. However, this method is not an accurate measure of your caloric needs if you are extremely muscular.

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