Daily calorie intake for weight loss
Your calorie intake determines your weight loss
Figuring out daily calorie intake for weight loss may feel like getting out a maze! Losing weight is not an easy task! Previously, we heard that calories were harmful as they increase weight. But current research states that there is a minimum amount of calorie that our body needs regularly and these calories help in weight loss.
Approximately, a pound of stored fat contains 3500 calories. So, if you want to lose fat, one has to reduce to the amount of calories. Imagine that cutting 3500 calories from diet reduces a pound of weight, then how much can one lose in over short time duration!Minimum Calorie Requirement For women the daily calorie requirement is 1200 and for men, it is 1800 per day. But this measure is not absolute as every human being's metabolism and body structure is different. Remember not to reduce calories from your diet at once as it will impact health negatively. Too low amount of calories means breaking down of muscle mass, drop in metabolic rate, deficiency in regular nutrient consumption, tendency for fatigue and sluggishness, and irritability. The best option when it comes to daily calorie intake for weight loss, is to moderate calorie intake and at reduce it slowly. Loss of more than 500 calories per day will slow down the body metabolism. Daily Calorie Intake For Losing Weight the Healthy Way As mentioned earlier, losing fat is a gradual process and so is the range of daily calorie intake for weight loss. For a healthy person, he / she should begin by reducing around 500 calories daily. Continue this for 10 – 15 days and then add 200 more calories for reduction from diet. As time passes by, the body becomes used to lower calories and the body function automatically balances the energy system. Combine with this light exercises – thrice a week is sufficient. If your goal is to lose 1 pound in a week, you need to cut off 500 calories daily. 500 calories x 7 days = 3500 calories or 1 pound. If you add weight loss exercises to the mix, you can expect even better results. Methods To Determine Calorie Intake The American College Of Sports Medicine (ACSM) recommends certain measure to know how much daily calorie intake for weight loss should be cut out from diet but still maintain a healthy level of weight loss. Begin by reducing almost 20% of calorie intake. According to the Harris Benedict Formula- - People with sedentary lifestyle need to have BMRx1.2 calories
- People doing mild exercise need to have BMR x 1.375 calories.
- People with moderate activity need to have BMR x 1.55 calories.
- People with active lifestyle need to have BMR x 1.725 calories.
- People with highly active lifestyle need to have BMR x 1.9 calories.
BMI stands for Basal Metabolic Rate - see more about BMI and how to calculate it. Any increase in the above level leads to abnormal weight gain and results in overweight or obesity. In totality, it is not difficult to lose weight if a person keeps a track on the amount of calories consumed daily and combines it with mildly strenuous exercises. Dieters should nevertheless maintain minimum calorie intake regularly otherwise the body will display negative health impact. Avoid consuming saturated fats and aerated drinks. Outside foods are a harmful source for fat content. Excessive calorie intake leads to obesity and resultant problems like heart failure, diabetes, liver and kidney problem, and high blood pressure. To lead a healthy lifestyle, maintain minimum calorie intake for weight loss and result will be visible in few days!
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