How to Calculate Your Calorie Intake For Weight Loss


Ever wonder how many calories you need for weight loss? I am sure you always ask yourselves when you are on a weight loss program. Will this extra little snack push me over my calorie limit and make me fat? How much should I eat to lose weight? How many calories should I burn?

In fact, most of the people are simply guessing their calories intake for weight loss. Some people don’t bother; some people do not believe in counting calories and some just don’t have the idea how. Here is just a simple guide for you to estimate your calorie intake so that you have a goal, target and direction when you are on your weight loss program. This is for the one that really desire to achieve abdominal weight loss for better health and that is willing to learn.

If you have read my previous sections, I always emphasize on this equation. For weight loss, calories in must be lower than calories out, if you want to build muscle, its calories in more than calories out.

Now, all you need to is to estimate your daily calorie requirements. Use this formula to calculate your estimated calorie needs:

Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) – (6.8 x age in years)

Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) – (4.7 x age in years)

The final value from that calculation will bring you the total daily calories. From that, cut back 300 calories from it if you are exercising regularly and if you are not, cut back 500 calories. These are your calorie intake for weight loss. Assuming that your exercise will burn 350 k/cal and you are exercising 4 times a week, or cutting back on 500 calories, you will roughly lose the recommended 1 pound of body fat a week. Its is better for you to exercise because cutting back 300 calories is easier and less depriving than 500 calories and exercising will keep you away from reaching your weight loss plateau by increasing your metabolism, increasing you daily calorie burn by activity, sculpting your body plus preventing the inevitable muscle loss due to old age!

With that final calorie value after cutting out 300 or 500 calories, you need to spread them out into 5 meal or 6 meals. This is because by eating small meals, your blood sugar level is regulated. Carbohydrates and protein have 4 calories, fat have 9 calories and alcohol have 7 calories. The only thing you have to watch out is that calories from alcohol have no benefit at all and will most likely turn to body fat. With these values, plan your meals with the combination of nutrients that do not pass your calorie intake for weight loss.

How to set the percentages of nutrients for the meals?

The general thumb rule is 60 % from carbohydrates, 30% from protein and 10 % from fat. But there are various combination that produce fantastic results as well like low carbohydrate diet, South Beach diet, Cyclical Ketogenic Diet and more. Remember to combine your weight loss program and also tips from exercise section on this website with these facts on calorie intake for weight loss.

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