What should my calorie intake be when trying to lose weight?
To
lose 1 to 2 pounds per week, for example, a rate experts believe is safe, your food consumption should be 500 to 1,000 fewer calories than your total weight maintenance calories. If you need 2,325 calories per day to maintain your current weight, reduce your daily calories to 1,325 to 1,825. The Forbes Health Calorie Calculator estimates the number of calories your body uses each day. If you want to lose weight, it calculates the number of daily calories you need to consume to reach your weight loss goal. It also shows how long it takes you to reach your goal weight safely.
It depends on a variety of factors, including sex hormones, genetics, basal metabolic rate, height, and more. Conventional wisdom is to aim for a deficit of 500 calories per day in order to lose weight at a safe and sustainable weight. It’s usually not quite that simple, and a doctor can help you come up with a good plan for your circumstances. The average daily calorie recommendation is 2,500 for a man and 2,000 for a woman.
The values usually measured are actually kilocalories (kcal), the amount of energy required to raise the temperature of a kilogram of water by one degree Celsius. Plus, cutting calories too much can lead to muscle loss, which can damage your overall health and lower your metabolic rate. The calories required to maintain weight are estimated by calculating your resting state metabolic rate (RMR) using a combination of the Mifflin-St Jeor and Katch-McArdle equations. And probably the biggest advantage of counting calories is the potential weight loss. However, you should talk to a doctor if you’re counting calories for weight loss, as it can be difficult to maintain and is often a temporary solution.
The number of calories you should eat with each meal or to reach a specific weight goal may vary. The amount of calories your body needs can vary depending on age, gender, activity level, and body size. Becoming aware of the calories you eat every day is often the first step to changing your behavior in the way you consume calories. In general, moderately active men burn 2,200 to 2,800 calories per day, and moderately active women burn 1,800 to 2,200 calories per day.
A dietician can help you determine your calorie needs and an appropriate calorie goal to support weight loss. A woman consumes 1,500 calories per day and consumes 2,000 calories per day for 1 week %3D (1,500 calories in — 2,000 calories out) X 7 days %3D -500 calories per day %3D -3,500 calories per week %3D 1 pound weight loss in one week. For example, a 5′ 4″ 130-pound woman aged 20 needs 1615 calories a day to maintain that weight, whereas the same woman aged 40 only needs 1496 calories a day. Between the ages of 4 and 8, the range starts at 1,200 calories daily and rises to 1,800 calories for girls and 2,000 calories for boys.
Infants and young children are generally good at self-regulating their calorie intake. Therefore, it may be more helpful to eat a well-balanced diet than to pay attention to how many calories they consume. Adequate hydration is associated with improved brain health and weight management, as well as a reduced risk of kidney stones (1) However, many of these studies found that a higher protein diet can help maintain weight.
