The Need of Calories per Day for Women to Lose Weight

calories per day for women

Finding the right amount of calories per day for women is another style of fashion when weight loss is a trend. In fact, zero size supermodels are the inspiration for severe calorie restriction, which, unfortunately, leads to several health complications, including heart problems and malnutrition. Therefore, reducing the amount of calories per day to lose weight does not necessarily mean depriving oneself from calories. Likewise, burning off all calories does not result in a healthy weight loss.

Heed the Recommendation
What is the recommendation of healthy calories per day for women? Every woman needs different amount of calorie intake, as much different as she burns, each day, depending on the weight and activity level. Inactive women with sedentary lifestyle are supposed to multiply their weights by 12. Ten is the multiplication number for moderately active women, who exercise a bit.  Here are the recommended calories per day for women, each number respectively for sedentary, low activity, and high activity lifestyle.

  • 2 to 3 year old girls need 1100, 1250, and 1400 calories.
  • 4 to 5 year old girls need 1200, 1350, and 1500 calories.
  • 6 to 7 year old girls need 1300, 1500, and 1700 calories.
  • 8 to 9 year old girls need 1400, 1600, and 1850 calories.
  • 10 to 11 year old girls need 1500, 1800, and 2050 calories.
  • 12 to 13 year old girls need 1700, 2000, and 2250 calories.
  • 14 to 16 year old girls need 1750, 2100, and 2350 calories.
  • 17 to 18 year old girls need 1750, 2100, and 2400 calories.
  • 19 to 30 year old women need 1900, 2100, and 2350 calories.
  • 31 to 50 year old women need 1800, 2000, and 2250 calories.
  • 51 to 70 year old women need 1650, 1850, and 2100 calories.
  • More than 71-year-old women need 1550, 1750, and 2000 calories.

Weight Loss Recommendation
Each pound of fat stored in the body contains 3500 calories. The best suggestion for a pound of weight loss is to create the 3500-calorie deficit, which is achievable through exercise, diet, or both combinations. The combination of exercise and diet is the best approach for sustained weight loss.  In fact, long-lasting weight loss requires increased and regular exercise. However, reducing daily calorie intake to lose weight should be a gradual task. Remember, the verb is to reduce or lower, instead of cutting. Reducing 500 calories per day is the general guideline, while 1000-calorie deficit per day is considerably too much. The most effective weight loss program, therefore, involves the change of lifestyle permanently. Losing one or two pounds, or 0.5 to 1 kg, each week is a healthy progress that typically results in a steadier rate of weight loss.

Steady Rate of Weight Loss
For a safe weight loss program that lasts long, health professionals suggest for slow weight loss. In fact, gradual and steady weight loss allows for body fat loss, instead of water as in a quick weight loss program. For the long-term program, it is important too to mind the drinks to sip. Some women have taken the wrong way by substituting foods with drinks for their diet to lose weight.

Count the Calories!
A woman who intends to lose weight habitually takes fruit salad then burger. Despite the consciousness matter, the tendency to choose fruit salad before burger may spring from the insight that the former food contains lower calories than the latter one. Unfortunately, the tendency could be a way of self-deception from feeling guilty of consuming calories from burger by, sadly, the woman herself. Instead of playing with perception, it is the time to use a weight loss calculator for women to get the correct amount of calories per day for women.

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Other Articles You Need to Read:
  1. The Importance of Knowing How Many Calories Should I Eat to Maintain Weight
  2. How to Calculate Your Calorie Intake: A Smart Way to Do So
  3. The Knowledge of How Many Calories Burned Lifting Weights
  4. Why and How to Calculate Calorie Intake to Lose Weight
  5. Understanding How Much Calories Burned in Running

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