Calorie Intake Needed To Lose Weight
Your optimum calorie intake needed to lose weight is influence by several factors, such as your age, height, current weight, and your activity level to name only a few. The latter two mentioned can change quite rapidly in a short period of time, so you can see how your calorific needs can change quickly.
However, you can generalise and still come up with a pretty decent figure to work with.
Calorie deficit, the key to losing weight, and looking and feeling fantastic
In order to lose weight, you need to be in calorie deficit. That is, on average, you need to burn off more calories than you consume. There’s no way around this. It’s one of those facts of life.
This is actually quite profound in terms of your weight loss. If you keep this in mind, you’ll understand why you’re losing weight, or why you are putting weight on.
If you burn off more calories than you consume, then you will lose fat. Whether you want to lose a stone, or even 5 stone, you have to be in calorie deficit to achieve your fat loss target.
Understanding the numbers
To understanding the calorie intake needed to lose weight, you’ll have to get to grips with the numbers. But don’t let that scare your off (I wonder how many readers I’ve just lost?). It’s much much easier than you might think.
The average women requires 2000 calories each day to maintain a healthy weight. If you eat much more than this, then your weight will go up. Similarly, if you cut your calories so you eat less than this then your weight will go down. (This is where the statement above comes in.)
The principle is exactly the same for a man, but men need on average 2500 calories each day.
So to lose weight, your goal over time is to be in calorie deficit, so if you are femail you will need to consume, on average, less than 2000 calories each and every day until you reach your ideal body weight.
And again, for men, you need to consume less than 2500 calories on average to be in calorie deficit and lose weight.
Equating the numbers to weight loss
In every pound of human fat there is very close to 3500 calories of energy. This is another useful piece of information.
This means that when your calorie deficit reaches 3500 calories, you will have lost 1 pound of fat. Your weight would have decreased by 1 pound on the scales. Incredible.
So you can use these figures to calculate your calorie intake needed to lose weight. Let’s say that you’ve decided you want to lose 1 pound of fat per week. This means that you need to be, on average, 500 calories in deficit each and every day (3500 calories divided by 7 days per week is 500 calories of deficit per day).
How easy is that? Honestly, it really is that simple. To lose 1 pound per week, you need to be 500 calories in deficit, on average, per day. This means that for women the calorie intake to lose weight, to lose 1 pound of fat per week, must be on average 1500 calories per day and for men 2000 calories.
And the great thing about this is that, providing you maintain this calorie deficit, you know you’ll lose 1 pound per week, every single week, until you reach your ideal weight.
A healthy calorie intake needed to lose weight
I know what it’s like…
You want to lose weight as quickly as possible. You have your summer holidays or a wedding coming up. You need to lose weight quickly to look and feel good, damn it!
Unfortunately there is no miracle diet. But with a little effort you really can lose weight, and more importantly keep that weight off.
Your food is what sustains you, what gets you through your day. If you reduce your calories too much you will simple keel over, end up with burn out, and are likely to compensate by gorging on high calorific foods and putting weight on instead of losing it.
So you shouldn’t reduce your calorie consumption by more than 500 calories per day at the very most. This way you’ll still be able to get all your micronutrients, like your vitamins and minerals, to sustain a healthy body.
That doesn’t mean to say you can’t lose more than a pound per week though. The other way to ensure calorie deficit is to increase your physical activity and burn off more calories through exercise or simply sitting around less.
Determine how much fat you really need to lose
I firmly believe that if we have an idea of how much weight we need to lose before we start dieting, then it will make our task so much easier.
Use the BMI Calculator to determine how much weight you need to lose to reach your ideal weight. It has limitations, but it is a great tool to give you a good indication.