Are you wondering what your calorie intake to lose weight is? It’s important to remember that weight loss is largely a matter of math. Unless there are issues with your metabolism, the right caloric intake can help you lose weight or maintain a specific weight range.
To lose weight, you need to burn more calories than you eat. You can lose weight with diet alone but exercise will accelerate your results. 3500 calories equals a pound. So, if you eat 3500 calories more than you need you will gain a pound (or about half a kilogram). And, if you burn 3500 calories, you lose a pound.
The average calorie requirement for a person depends on numerous factors, such as how active you are, how much you weigh now, your age, and whether you are a man or a woman. There are many online calorie counters that can help you determine your BMI (body mass index), your caloric requirement for weight loss, and your caloric requirement for weight loss when you exercise.
When you reach your goal weight, you can also find calorie tools that will tell you the calorie intake for maintaining your ideal weight.
Losing Weight Without Exercise
Many women need, on average, about 1400 calories a day to lose weight of about 1-2 pounds a week. An average man needs about 1800 calories. This can vary substantially depending on how much weight you need to lose, how old you are, and how active you are.
It’s a good idea to calculate this on your own so you can determine an accurate number. Calculators can take your existing weight and your goals into account and help you calculate a realistic caloric intake goal.
Losing Weight With Exercise
If you measure calorie intake to lose weight, you can also measure calories expended. Burning calories can either mean you can add more food without weight gain or that you could, potentially, lose more weight and faster. Certain exercises will result in a higher calorie deficit, of course.
The right amount of nutrients and calories is necessary for bodily functions and overall health. Too few calories and you’ll have trouble focusing and functioning and your body could go into survival mode and you could begin to hoard calories as a result.
You’ll find nutrient information on packaged foods to help you determine how many calories the food is worth and where those calories come from (from fat, from carbs, from protein etc.). By calculating your caloric intake you can track your calories and this can help contribute to weight loss.
There are many free calculators online and for smartphones that can help you track calorie intake for what you take in as well as your calories spent via exercise. By keeping track of calorie intake to lose weight and plan your meals, you’ll be more in control of reaching your weight loss goals.