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How Many Calories to Eat in Daily Diet in Order to Lose Weight

How Much To Eat?

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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

  • If moderately active, multiply your current weight in pounds by 15.
    Or, multiply your weight in kilos by 22, then multiply by 1.5.
  • If typically inactive, multiply your current weight in pounds by 13.
    Or, multiply your current weight in kilos by 22, then multiply by 1.3.

Calorie Requirements For Adult Men

  • If moderately active, multiply your current weight in pounds by 16.5
    Or, multiply your weight in kilos by 24, then multiply by 1.5.
  • If typically inactive, multiply your current weight in pounds by 14
    Or, multiply your current weight in kilos by 24, then multiply by 1.3.

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.

Next: Do Liquid or Meal Replacement Diets Work?


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