Daily Calorie Intake To Lose Weight

There comes a time when we all want to lose weight. Summer holidays, weddings, or just because you want to look good and feel comfortable in your clothes.

But so many of us struggle to lose weight. We search online for the latest fad diets. We see those ads that claim to help you lose a stone in a week whilst eating all your favourite foods. Even chocolate! Then, when you’ve wasted your money, you soon realize you’ve wasted your money too. And maybe even ended up heavier than when you started.

The solution? Counting calories. Yeah, it doesn’t sound sexy. Unlike some of those famous fad diets, counting calories doesn’t have that catchy ring to it.

But unlike those other diets, counting calories really works. And it’s the only way to keep the fat off too.

So what’s the best daily calorie intake to lose weight?

The amount of calories we need each day is dependent on many factors, such as our age, height, weight, gender, and physical activity level. It’s impossible to give anyone an exact figure, as it would change from day to day.

However, it is generally accepted that women need around 2000 calories each day to sustain all physical activities without putting on or losing weight. And for men this is 2500 calories.

If you were to consistently eat more than these levels, then over time you will gradually put on more and more weight. You’ll get fatter. That’s because all those excess calories that you don’t burn off will be converted to and stored as fat.

Similarly, if you consistently eat less than these figures you will gradually lose weight. This is because your body will eat into your fat stores to supplement you food intake to sustain all your physical activities and your body’s needs. Burning off more calories than you consume is called calorie deficit. And if you want to lose weight, you have to be in calorie deficit. This is actually the key to losing weight. I’ll write this again a little more succinctly.

If you burn off more calories than you consume, then you will lose weight.

It’s as simple as that. It really is. Fetch yourself a piece of paper and copy this statement in big, bold letters. Pin it somewhere where you will be constantly reminded, as it truly is the key to losing weight. Pin it to your fridge, next to your computer, above your bed. Anywhere where you’ll see it every single day until you really understand and live it.

So what’s the best daily calorie intake to lose weight?

For every pound of fat in your bum, tum, and thighs (and everywhere else) there is 3500 calories of energy.

This is another key piece of information for your weight loss success. It means that when your calorie deficit reaches 3500 calories you’ll have lost 1 pound of fat. Your weighing scales will show that you are 1 pound lighter!

Spread this over a week, then you will need a daily calorie deficit of 500 calories to lose 1 pound of fat. And you can continue to do this every week until you reach your ideal weight.

So to lose 1 pound of fat each week, women need to consume, on average, 1500 calories per day. And for men, it’s around 2000 calories per day.

This 500 calorie deficit from cutting back on your food should really be the maximum. Cutting back by more than this will lead to lethargy and eventually burn out, especially if you plan on adding exercise to your lifestyle. It might also leave you susceptible to colds and flu, and other such ailments.

So for you to lose the maximum amount of weight through restricting your food intake, the best daily calorie intake to lose weight is 500 calories below your average daily calorific needs. That is 1500 calories for women, and 2000 calories for men.

But that doesn’t mean you can’t lose more than 1 pound per week.

Adding exercise and NEAT to increase calorie deficit

You can increase your calorie deficit, and therefore your total weight loss, by adding exercise to your lifestyle. The more exercise your do, and the more vigorous it is, the more calories you burn.

But just a brisk hour’s walk 4 times each week can burn almost half a pound. And obviously the more you do the more you burn off.

Yet you don’t have to do vigorous exercise. You don’t even have to do exercise at all. You can increase your calorie deficit through NEAT, or non-exercise activity thermogenesis.

Yeah, NEAT sounds better. Basically it refers to burning off loads of extra calories without exercise just by getting off your butt. Instead of sitting around whilst chatting on the phone, get up and pace around the room. Get mobile with your mobile. It’s actually surprising how many hours we spend on the phone each week, and simply standing up and moving around during this time can burn so many calories.

Whilst at work, try taking the stairs each day rather than the elevator. Or jump off the bus 1 stop earlier. Of cut the garden twice a week. Anything, just get up from the chair.