Why and How to Calculate Calorie Intake to Lose Weight

calculate calorie intake to lose weight

One most basic question related to dieting is how to calculate calorie intake to lose weight or how many calories should I have to lose weight. For those who have problems with overweight or obesity, it is particularly normal to have such a thought since being in a proportional weight benefits a person in terms of health and fitness. For women, to gain weight in a particular period their lives is normal. They gain weight during puberty, when expecting a baby, overeating, unhealthy lifestyle, or simply during menopause. To have a proportional weight is a healthy lifestyle which can be done by burning calories through various activities done daily.

Calories Defined!
So, what are calories anyway? Why is it so important to human health? Calories are the number of energy supplied to human body from food. There are three main resources that can provide human body with energy namely carbohydrates, fats, and proteins. These three sources determine the amount of calories a person produce and burn during doing the daily activities in order to controls the body weight. Someone is said to have a caloric balance state if he or she maintains her weight properly. In order to determine the amount of calories to lose weight, a person should make a caloric deficit; this method is about consuming fewer calories and/or spending more energy in order to burn more calories.

Determining the Caloric Deficit
To determine the caloric deficit a woman needs to find out and verify the amount of the recommended calorie intake in order to keep her current weight or to calculate calorie intake to lose weight. An active women needs to multiply her weight by 15; and for the woman who is inactive or a deskbound person, she should multiply it weight by 10. The formula will determine the fairly accurate calculation of the calories required to keep her weight. By simply cutting calories will not make a success; it is recommended to work out for at least 30 minutes daily in order to create the caloric deficit.

Write Your Own Food Journal
Another way in calculating the number of calories to lose weight can be done by keeping a food journal.  A study found that those who kept a weekly food journal successfully lost their weight. This journal can somehow show the record of the calories consumed each day by providing the detail record on the food being consumed, the amount and size, and many more. Do not forget the carbohydrates, fats, and proteins consumed in spite of the calories. The amount of calories and nutrition can be found through the food labels on most packed food or when eating out, some god restaurants gladly put the nutrition and caloric information in their official websites. Smartphone can also be used to count caloric intake since there are plenty free apps that can be used to help calorie counting on various fruits, vegetables, and many more.

Tips and Warning
It is important to note that women should eat not less than 1,200 daily calorie intakes. Lesser recommended caloric intake can be done when they are under medical supervision. It is a great NO to plan to lose weight while a woman is expecting a baby; however, it is also not recommended to consume more food than the recommended daily caloric intake. Women who are expecting their babies in their first trimester are not recommended to increase their caloric intake; however, in the second trimester they can increase it by 347 calories and 452 calories in the following trimester. It is therefore, finding a wise way to calculate calorie intake to lose weight either getting advice from nutritionist or doctor is always recommended, especially for pregnant women.

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Other Articles You Need to Read:
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  2. Using Deficit Calculator Properly
  3. The Attention to Caloric Intake to Lose Weight for Women
  4. The 30 Percent Body Fat Rules and Its Benefits
  5. All about Ideal Body Fat Percentage for Men

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