How Many Calories I Should Eat to Lose Weight?

Updated on July 21, 2017
Bilaras profile image

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

Calories

A calorie is a unit of energy. It is a measure of energy that is produced by food that we eat. We normally require between 1600–2000 calorie a day, depending on our lifestyle. More active people require more calories. If you eat more than your required calories you gain weight and if you eat less, you lose weight. Being underweight can cause as many problems as being overweight.

How Many Calories Should You Eat Per Day
How Many Calories Should You Eat Per Day

In this article we will look at calorie intake for both losing weight and maintaining it. Losing weight is struggle that starts at a young age, and unfortunately continues for many throughout their adult life. What we forget among the errands of dieting regimes and gym trips is that weight loss can be simple math.

Calorie intake monitoring and exercising should do the trick. No matter what we eat, a daily set calorie intake should be followed. If we set a calorie intake, we will be more careful about the foods we are consuming, and will automatically spread out fat intake and carbohydrates ad protein intake accordingly.

Calories are equally important for losing weight and maintaining it. So we are presented with two quentions: how much calories to consume when one is trying to lose weight and secondly, how many calories to consume when one is maintaining weight. Before we get to that, lets first briefly talk about calories and its connection with weight loss and maintain.

Calorie intake

Calorie intake differs for men and for women. Men tend to be taller and more muscular than women so they require more energy to function properly. Similarly women require more iron in their diet whereas men require more fiber in theirs. Following are several factors to consider when calculating the appropriate calorie intake for each individual:

It is important to look at the age first of all, followed by the measure of height and weight. Taking the amount of exercise one does each week is also important because we can decide on the amount of energy they ideally require.

Food Item
Calorie / 100gm
Beetroot
43
Potato
97
French Beans
60
Onion
50
Garlic
77
Ginger
97
Tomato
20
Spinach
26
Lettuce
21
Coriander
44
Mustard Green
40
Cucumber
13

Daily calorie requirements for men and women when losing weight

Lets take a 25-year-old man, who is at average 5’10 and weighs 180 pounds and works out three times a day, his daily intake on average should be calories 1990 calories, if he wishes to further push the fat loss to extreme dieting than he can consume about 1493 calories. The meals a day should be divided in to Breakfast, Lunch, Supper and Dinner. With breakfast and lunch getting the largest intake of calories.

Lets also take a 25-year-old woman, who is at average 5’5 and weighs 150 pounds and also works out three times a day, her daily intake on average should be calories 1570 or 1200 is she going for extreme fat loss.

She should also divide her meals according to Breakfast, Lunch, Supper and Dinner, and remember to consume more iron in her diet. The exercise regime for people losing weight should be more aggressive

Food Item
Calorie / 100gm
Apple
59
Banana
116
Grapes
70
Guava
51
Orange
62
Mango
74
Papaya
32
Water caltrop
115
Peach
50
Lemon
59
Melon
17
Dates
144
Strawberry
44
Almond
655
Peanut
570
Raisin
308

Daily calorie requirements for men and women when maintaining weight

If we take a 25-year-old man, who is at average 5’10 and weighs 180 pounds and works out three times a day, his daily intake on average should be 2488 calories. The meals a day should be divided in to Breakfast, Lunch, Supper and Dinner. With breakfast and lunch getting the largest intake of calories.

Similarly if we take a 25-year-old woman, who is at average 5’5 and weighs 150 pounds and also works out three times a day, her daily intake on average should be 1963 calories.

She should also divide her meals according to Breakfast, Lunch, Supper and Dinner, and remember to consume more iron in her diet.

Food Item
Calorie / 100gm
wheat
346
All purpose flour
348
Semolina
348
Rice
345
Corn
342
Millet
361
Chickpea
360
Soybean
335
Lentils
323
Turnip
29
Bitter melon
25
Cabbage
12
Cauliflower
30
Eggplant
24
Bell pepper
24
Radish
25
Wax gourd
10
Carrot
48
Sweet Potato
120

What is your daily average Calorie intake ?

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Calories burnt through different exercises

There are different kinds of exercises that can be done during a weight loss or maintaining period for example, Cardio exercises, Aerobic exercises, Gym or Yoga. Cardio exercises burn more calories as more energy is required for them and aerobic exercises are a close second. Gym is also a good option, an hour of gym burns about 100 calories.

How did we do the math?

· First we calculated BMR with the formula

For Women 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

For Men 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

· Than we multiplied BMR with different percentages, which were set according to energy levels;

For people who are not active 20%

For little active 30%

For moderately active people 40%

For very active people 50%

For extremely active people 60%

· Than we added the result to BMR and got the calorie intake!

Have you gone up more than 2 pant sizes in the last 5 years?

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Comments

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    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      3 years ago

      @Pamela its actually an auto generated link to my other article so please follow for more reading.

    • profile image

      Pamela 

      3 years ago

      Your last sentence was unfinished: "You can also consu" Please correct?

    • Kathryn Stratford profile image

      Kathryn 

      5 years ago from Manchester, Connecticut

      I like the information you have in some of your diet hubs, but there is one thing that confuses me about this one. In your examples of how many calories different sizes of people should consume, you use the example of working out three times a day. I don't know anyone, even a gym rat, that works out that often. 3 times a week, or once a day, but not 3 times.

      I like the BMR calculation section. Very useful information. I have some pretty good diet and fitness books, so I have all sorts of information at my fingertips- but sometimes it is nice to read articles like this for a little extra motivation, or a new spin on information.

      Thanks for sharing this with us, and have a wonderful day.

      ~ Kathryn

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @KoffeeKlatch Gals Thanks and more counts will be added every week.

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @DDE Thanks

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      5 years ago from Sunny Florida

      I like the way you added caloric counts as you explained the requirements. Up and useful.

    • DDE profile image

      Devika Primić 

      5 years ago from Dubrovnik, Croatia

      It is a helpful way and you have done a great job ob informing too.

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