How Much To Eat?
How Many Calories to Eat to Lose Weight
Creating a Calorie Deficit
Whatever our diet or fat reduction goals, in order to reduce weight we have to create a calorie deficit. This means we must consume fewer calories than we expend. So, first we need to know what our normal calorie requirements are. Rather than explain the complex math behind basic metabolic Rate, resting energy expenditure and dietary thermogenesis, here is an ultra-simple way to estimate your daily energy needs.
Rough Estimate of Daily Calories Needed to Maintain Weight
This is not an exact method of calculating energy needs. It takes no account of age, body fat percentage, metabolic rate and various other metabolism-related factors. It is simply a very rough estimate for adults.
Calorie Requirements For Adult Women
Calorie Requirements For Adult Men
Calories Needed to Lose Weight
One pound of body fat is equivalent to 3500 calories. Thus in order to burn one pound of stored body fat we need to create a calorie deficit of 3500 calories. We can do this (1) by eating 3500 fewer calories than we need, or (2) by burning an extra 3500 calories in exercise, or (3) a combination of both.
How To Lose One Pound of Fat Per Week
Suppose you weigh 180 pounds, and you are a typically inactive adult female. Using the above "rough estimate of calories", your daily calorie requirements are: 180 x 13 = 2340. If you reduce your calorie intake to 1840 per day, (a calorie deficit of 500), then in 7 days you will save 3500 calories and therefore you should lose one pound of body fat.
Minimum Calorie Intake in Diet
To maintain adequate dietary nutrition, dietitians and nutritionists advise that the lowest recommended daily calorie intake is 1200 calories for adult women and 1600 calories for adult men. Lower calorie weight loss diets should not be attempted without medical supervision.
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