What Is The Calorie Intake For Weight Loss?

In order for a person to lose weight, they must take in fewer calories on a daily basis than the daily calories that they burn. An ideal goal is to lose about 5 calories per week, so that the body has time to adjust to the weight that is being lost. This makes it more likely that you will be able to keep the weight off for a longer period of time. Another factor is the amount of exercise that you receive, as that will burn some calories and make the weight loss routine a little easier. This is how you can calculate your calorie intake for weight loss.

You will need to learn to count and calculate your calorie intake and measure that against how much you exercise. It is well known that to get rid of one pound of fat, you will need to burn 3,500 calories, so if you can calculate how many calories you eat and how many calories you burn up by exercise, you can get a pretty good idea on how you are progressing toward your goal.

Another variable that most people dont realize exists, is that a person will expend less energy as they lose weight and get lighter. This means that if they stay on the same schedule, they will ultimately plateau in their weight loss routine, so that the amount of food and exercise that got them a good start on their weight loss will now only allow them to maintain their weight.

You can purchase calorie calculators or make one up yourself. You will have to know approximately how many calories those certain foods and servings have, and then add them up. Then you will need to know how many calories your exercise routine burns, and for that there is another set of statistics that you will need to find out about.

As far as calorie intake for weight loss, you should set some absolute daily minimums for calorie intake, otherwise you might take in too few calories, and that could be injurious to your health. A benchmark for calorie intake is 1800 per day for men, and 1200 per day for women. These factors are not going to be the same for everybody, as people live different lifestyles because some people are more active than others.

When you are lowering you calorie intake, try to lower the amount slowly, so you dont starve yourself right off the bat. As you progress, you will begin to get a feel for the proper amount of calorie intake for weight loss that applies to you. If you take too much off too quickly you can open a can of worms as you will feel lethargic and you it might even make you sick.

As far as exercise is concerned, it can be defined as 20 minutes of elevated heart rate. This is the phase that will burn calories and you can calculate the result. You can find calorie/exercise calculators online that will help you in this department. For example, a 120 pound person can jog on a treadmill for 20 minutes at 6mph, and burn 227 calories. Check it out online.

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Calorie Intake For Weight Loss

Understand How Much Calories You Need For Weight Loss

To lose weight it’s important to understand calories. Weight loss occurs when you take in fewer calories and burn more calories than you take in. Here’s what you need to know about calorie intake for weight loss.

Why We Gain Weight

We gain weight because we take in too many calories which is our unit of energy. Many foods, especially junk food contain more calories than we need. If we eat more calories than our body needs then these get stored as fat in our body. Often these junk foods contain simple calories such as sugar which don’t provide the body any real nutrients so these excess calories also get stored as fat. By eating poor quality foods that are high in calories you tend to gain more weight because your body doesn’t get any nutrients. You need a certain calorie intake for weight loss to occur.

Calories We Need Each Day

Our body requires a certain number of calories each day even when we need to lose weight. If you want to lose weight you have to eat a minimum amount of calories just for daily functions or else weight loss is difficult because your body doesn’t get nutrients. This table list doesn’t take into account smaller children. Here’s the minimum amount of calories you need:

Adults

  • Females – 19-30 years old: 2000 calories
  • Males – 19-30 years old : 2400 calories

Teenagers

  • Girls -14-18 years old : 1800 calories
  • Boys -14-18 years old : 2200 calories

Older Adults

  • Females 51+ years old:1600 calories
  • Males 51+ years old:2000 calories

These are the basic calories you need each day without any physical activity at all. If you’re active you need to eat more.

Calorie Intake for Weight LossWeight Loss

You can’t lose weight by not eating and many people make this mistake. They think that by skipping meals or eating celery sticks they think that weight will come down. A person can lose a little bit of weight but it’s not much because the body require calories just for basic energy. If a person eats properly with plenty of fresh food such as vegetables, fruit, whole grains, nuts, seeds, lean meat and water then they give the body the proper calories it needs. If this is combined with exercise then the person is able to lose weight. When you exercise you’ll speed up your metabolism so you’ll burn more calories even at rest. So you need a calorie intake for weight loss to begin in the first place.

High Quality Food

To lose weight ensure that you eat whole fresh food. This sort of calorie intake for weight loss allows your body to get all the nutrients that it needs and it will help speed up your metabolism. Ensure you drink plenty of water and eat lots of vegetables. You can only drop weight when you start eating proper foods and avoid all the processed food in our normal diet. A proper calorie intake for weight loss will allow your body to burn extra fat and you will drop weight quickly. Just remember starving yourself won’t work you must eat quality food.

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