It’s time to lose some weight. Your summer holidays are just around the corner, or your friend’s wedding is coming up, and you want to look and feel good. You want your clothes to feel better. But which diet are you going to pick? The latest fad diet, or are you going to counting calories, the only real way to lose your fat and keep it off?
Hopefully you’ll pick the latter, and save yourself time, money, and a lot of wasted months dieting.
But what is the suggested calorie intake to lose weight?
Average daily calorie intake for men and women
There is no exact daily calorie intake for any of us. Our requirements change from day to day. They change as our weight changes. They change as our physical activity level changes, also.
Having said that, there are recommended daily averages for men and women to sustain our bodily functions and physical activity. For women, 2000 calories per day are recommended. And for men, it’s 2500 calories per day. Although these figures can’t be exact, they give you a very good estimate to work with. Using these figures as your baseline with help you gauge your calorie intake and calorie deficit (which is the difference between the calories consumed and the total calories you burn off), helping you to lose weight.
If you were to consistently eat more than these recommended levels, day after day, you will start to gain weight. Fat weight. All those excess calories will be converted to fat and stored under your skin.
If you want to lose weight (why else would you be reading this article?) then this is what you have done, consistently eaten more than your body requires. Sounds a bit blunt, a bit harsh. But it’s true.
But there is a silver lining. If you were to consistently eat less than these levels, then you will begin to lose weight. You body will start to eat in to your fat stores to supplement then energy from your food, to make up the calorie deficit.
It is that simple. If you burn off, on average, more calories than you take in from your food, then you are going to lose weight. Let me repeat this a little more succinctly.
If you burn off more calories than you consume, then you will lose weight.
I just can’t emphasize enough how important this statement is for your weight loss. Understanding this, living by this one simple rule, and you will be guaranteed weight loss success. Your suggested calorie intake to lose weight: relating calorie deficit to weight loss
There is 3500 calories of energy in every pound of fat stored in your body. This means, to lose 1 pound of fat, you have to burn off 3500 calories more than you consume through your food.
This is really handy to know.
So when your calorie deficit reaches 3500 calories, you can jump on the scales and you will be 1 pound lighter.
If you spread this over a week, it means you need a daily calorie deficit of 500 calories to lose 1 pound per week. All you have to do is provide the willpower and motivation to stick to this daily calorie deficit, and you will lose 1 pound every week until you reach your ideal weight.
So for women, who require 2000 calories per day to sustain all her needs, eating 1500 calories per day will lead to 1 pound of weight lose per week. Similarly for men it is 2000 calories per day to lose 1 pound per week.
You shouldn’t really cut your calories by much more that this though. Cutting calories beyond this will lead to lethargy and eventually burn out. If this happens, all the willpower in the world won’t stop you scoffing a load of sweet naughty foods.
This answers the question as to the suggested calorie intake to lose weight. 1500 calories for women, and 2000 for men, to lose a pound per week.
You can lose more weight than 1 pound per week, however, without cutting calories any further. You can increase your calorie deficit, and therefore fat loss, by being more activit. Add exercise to your lifestyle, or simple get off your butt and move around more.
Standing up whilst on the phone can burn a surprising amount of calories. You could burn 2 to 3 times more calories standing up whilst on the phone compared to sitting down.