How To Reduce Calorie Intake
Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isnt a sustainable way to lose weight.
For example, choosing more nutrient-dense foods think whole grains, nuts, vegetables, and fruits benefits your health more than opting for nutrient-poor ones like soda, donuts, and candy.
For this reason, its highly recommended to make a few other changes to your diet and lifestyle that can help you maintain a calorie deficit in the long run without feeling hungry or deprived.
Here are 5 simple strategies that may help you lose weight.
How Many Calories For Lunch
Eat about 500-700 daily calories for lunch. We have a wide selection of great recipes in our article above that you can check out.
You have a lot of options to choose from for lunch. Salads are a great option, with some protein like chicken or steak, but go light on the dressings. Sandwiches are great for lunch too, and its easy to make smaller portion sizes for the kids.
Stay away from fast foods for lunch. Although you may get 500 calories from a cheeseburger and 500 calories from a chicken salad with vinaigrette dressing, the salad is the much more nutritious option.
It will keep you full for a longer period of time and it contains a lot less fat which will help accelerate weight loss.
Weight Loss By Calorie Counting
Asking the question “how many calories should I eat a day?” is a good start, as many people tend to have unrealistic expectations and often eat too much, resulting in unwanted weight gains. Once you know your recommended calorie intake and an estimate on how much calories to eat to lose weight, the next step is to control your caloric intake. This is often done by so-called calorie counting – estimating the amount of energy in your meals and adjusting your portions accordingly.
Here is a short table you can use for a rough judgement of the amount of calories in a meal, depending on it’s predominant nutrient type.
|2 kcal per gram
Counting calories is good for losing weight, but is not by itself a recipe for healthy life. In order to have balanced diet rich in essential nutrients while staying below a certain calorie count, you can use a macro calculator to come up with a good mix of proteins, carbs and fats for your daily meals. Do not forget that a decent amount of exercise can go a long way in reaching a healthy weight.
Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition
Prakash S. et al. “Human energy requirements”, report of a joint FAO/WHO/UNU expert consultation, part of the Food And Nutrition technical report series
Cite this calculator & page
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How To Calculate Calorie Intake Based On Your Goals
Calories refer to the amount of energy consumed through food and beverage consumption. Calorie sources include fat, carbohydrates, and protein. Any calories your body does not use are stored as fat and can be converted into energy.
Understanding your recommended calorie intake can help you figure out how many calories you should be consuming:
- Maintaining weight: To stay at your current weight, you must consume the same number of calories as you burn.
- Losing weight: To lose weight, you must consume fewer calories or burn more calories. If you want to consume less throughout the day, you should eat at least 500 fewer calories a day, or 15%-20% less than your required intake. If you want to burn more calories while eating fewer calories, you should increase your physical activity.
- Gaining weight: To gain weight, you must consume more calories than you burn. This should be accomplished by following a healthy but calorie-dense diet and exercising regularly.
Are All Calories Created Equally
You may have heard of empty calories. These can be found in processed foods items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.
While you might get a boost of energy from consuming those foods, processed foods dont tend to have a good amount of fiber, minerals and vitamins. Those empty calories wont satisfy you, leading to food cravings. You may even feel tired or fatigued.
Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.
Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, explains Zumpano.
Whether youre trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.
If youre unsure how many calories you need to eat each day, dont hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.
Its important to understand how many calories youre consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.
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How Many Calories To Build Muscle
Both sufficient calories and protein are necessary to gain muscle. Putting on muscle requires that your body is receiving adequate calories which provides energy for protein synthesis, which means that being in a calorie deficit will make it hard to put on muscle mass.
Most people will need to eat at least their maintenance number of calories or more each day to gain muscle gradually, while also doing strength-training exercises. You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between 200 to 500 daily calories.
Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily calorie intake. The key is to go slow, stay consistent with resistance training and to keep track of your progress. This will let you know if its times to make changes, such as eating more or less. For the best results in terms of improving your body composition, aim to eat a clean diet with foods like grass-fed meats, eggs, fish, quality protein powders, vegetables, nuts and seeds.
*While this calculator provides an estimated caloric intake based on a number of factors, your nutritional needs may vary. Speak with a nutritionist or healthcare provider before you restrict your intake to ensure youre choosing a diet thats right for you.
How Many Calories Should You Eat Per Day
Accurately estimating the amount of calories someone requires each day is not the simplest thing to do, since calorie needs depend on a number of factors, including: someones current weight, age, height, gender, level of physical activity, and if they recently lost or gained weight.
This means that there isnt a simple one-size-all calorie recommendation that can be used for all women and men of the same height . In fact, even reliable calorie calculators are not 100 percent accurate, since each persons body works somewhat differently when it comes to fat storage, muscle building, and so on.
Its essential to take into account both an individuals body composition and lifestyle when determining their energy needs. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories they require. Someones metabolic rate and energy expenditure are likely to decrease if theyve lost weight, which can make maintenance and further eight loss more difficult.
There are three different calorie numbers to keep in mind when using calorie counters: the amount you need to maintain your current weight, to lose weight or to gain weight. As youd probably guess, gaining weight will require the most calories, while losing it will require the least.
Here are some terms to become familiar with when using calorie calculators:
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Be Mindful But Don’t Obsess Over Calories
Fixating on calorie counts can lead to deprivation and overeating if you aren’t careful. Instead, focus on what you can eat in abundance, such as whole fruits and vegetables and the rest will fall into place.
The bottom line: Although watching your calorie intake is important if you’re trying to maintain or lose body weight, it’s not the only factor to focus on to ensure a healthy diet and lifestyle. “Instead of counting calories, focus on eating a diet rich in plant-based foods and whole grains,” Stoler says. “Filling half your plate with vegetables at meals can help improve portion control,” points out Gans.
How To Lose Weight Safely
While many people want to lose weight quickly, following an overly strict diet plan and exercise routine may not be sustainable. Setting realistic goals to achieve safe and healthy weight loss is critical. That means losing weight gradually and steadily .
Healthy weight loss is more than just a temporary program. Long-term changes in daily eating and activity habits are required for weight loss benefits to last.
Before starting a new diet plan, talk to a licensed nutritionist to make sure itâs safe for you, especially if you have underlying medical conditions.
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How To Address Challenges
Evaluate your eating and exercise habits to see if there are adjustments you can make to reach your goal. There may also be medical reasons that you can’t lose weight. So talk to a healthcare provider if you are concerned.
Your physician may be able to refer you to a registered dietitian for personalized nutrition advice. They also can evaluate your medical history and current fitness level to help you determine what type of exercise is right for you.
Used Calorie Calculator Got My Calories Now What
To lose weight, you will need to eat fewer than your Maintenance Calories. Exactly how many per day depends on many factors including exercise level and body composition, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our Calorie Tracker app.
Start counting! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, water consumption, weight and measurements. It is free and easy!
If you are planning to exercise more, perhaps by joining a gym or buying a bike, good! But remember that nutrition is the most important thing to consider about weight loss. Exercise training is great, so do your workout, ride your bike, start being active, but always monitor your foods.
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Calories For Fat Loss
Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.
In reality things dont quite work that efficiently.
Generally, your energy expenditure becomes less as to lose weight meaning that you will inevitably plateau. The amount of food intake that once resulted in weight loss, will now only maintain2.
Need help with the basics of weight loss?Read our straight-forward guide.
Is Cooking Eggs With Butter Bad
Why the unhealthiest way to cook eggs is to fry them at high heat. If you are frying eggs in butter, you may counteract some of the wonderful health benefits of eggs. Eggs are naturally high in protein and low in saturated fat, but as soon as you add butter to the mix, the saturated fat in your dish shoots up.
How many calories does one Sunny Side Up egg have?
Out of which carbohydrates comprise 0 calories, proteins account for 27 calories and remaining calories come from fat which is 71 calories. One Sunny Side Up Egg provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
How many calories are in one large fried egg?
According to the USDA, there are 90 calories in one large fried egg, with 6.83 grams of fat and 28.5 milligrams of calcium. Fried egg protein is around 6.26 grams. Eggs can play an important role in basic nutrition as they are a great source of protein, fats and micronutrients.
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How Many Calories Should I Eat A Day Daily Calorie Intake
Figuring out how many calories you should eat a day depends on your age, weight, activity level, medical conditions, and overall goals. According to the Dietary Guidelines for Americans recommended daily calorie intake for the average person is as follows:
- Women: 1,600-2,400 calories a day
- Men: 2,000-3,000 a day
The following table outlines recommended calorie intake based on age, sex, and activity level. Your level of physical activity is generally classified into three categories.
- Sedentary: Daily activity but no concentrated exercise.
- Moderately active: Light physical activity such as walking for 30-45 minutes a day, 3-4 days a week.
- Active: Moderate exercise for about 1 hour most days of the week.
Table. Calorie intake based on age, sex, and activity level
Can I Eat More If I Exercise Every Day
What is the fastest way to lose weight and get in shape? Exercise has a way of making any individual hungry being hungry means consuming more calories than we burned out. Training is necessary to lose weight or getting toned arms, legs, or even your back, so eat as much as you want Eat whatever you want, but dont forget to exercise.
No matter how overweight you are, any person can achieve their goal of getting optimal body weight without changing their eating habits. And with no exaggeration, this is only possible with adequate exercise.
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Lose Fat And Build Muscle
Most people lose muscle mass when restricting calories. Body recomposition takes real effort. It requires a delicate tweak of daily calories, combined with a comprehensive workout plan.
I have used this calculator to help me lose weight. In total so far I have lost 50 pounds, I went from a size 14 to now a size 6-8 Saskia more
Unlock Your Potential With Muay Thai Training
Muay Thai is a martial art that requires a great deal of preparation and dedication. Because many fighters train several times per week, 1-2 fights per week is a good place to start for beginners. Your body and skills will improve over time and you can train three to five times per week. If you want to become a professional, you should strive to do so at least 5 times a week. Professional fighters train six days a week, or twice a day. It can help you improve your overall health, fitness, and mental focus, as well as increase your self-confidence and mental focus. For someone who is just getting started, a weekly schedule of two to three days is ideal once your skills are developed, you should train for two to three days per week. Muay Thai can be mastered and learned with dedication and consistent training.
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Watching The Foods You Eat Day
Calorie control is a day-to-day practice, you need patience and steadiness. One meal, snack, and drink at a time. If you know how many kilojoules you are putting into your body every day, you know what you will weigh at the end of the week. By counting calories, you will soon start to find an eating routine that services your needs perfectly.
First What Is A Calorie
Technically, a calorie is a unit of energy. Put simply, when we eat calories from food they are converted to energy for breathing, circulation, brain and muscle function, and cellular work. Basically, all of your body’s essential functions run on calories! In addition to fueling your body, calories can support overall health. When you eat a wide range of healthful foods, those calories contain a variety of nutrients that allow your body to function optimally. For example, calories from yogurt offer nutrients that benefit bone and gut health because yogurt contains calcium and probiotics, respectively.
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What Happens If You Eat Under 1200 Calories
A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones . Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.
Is it safe for a man to eat 1200 calories a day?
1,200 calories per day is an awfully low amount of energy for men, Says Schaprio. Consuming too few calories can lead to metabolic, hormonal, and reproductive destruction to the body. For example, severe calorie restriction can reduce bone density and increase the risk of osteoporosis and hip fractures in men.
What Are Average Calorie Ranges For Men
- Moderately active: To maintain weight, a moderately active man between ages 46-45 years needs roughly 2,600 calories per day. To shed 1 pound a week, he needs to reduce his calorie intake to 2,100 calories per day.
- Active: Men who are physically active and walk more than 3 miles daily need 2,800-3,000 calories per day to maintain weight and 2,300-2,500 calories per day to shed 1 pound a week.
- Ages 19-25: Young men between ages 19-25 require more calories. To maintain weight, they need an average of 2,800 calories per day and up to 3,000 if they are active. Moderately active young men should consume 2,300-2,500 calories per day to lose 1 pound every week.
- Ages 46-65: As men get older, their energy requirements decrease. Moderately active men between ages 46-65 require an average of 2,400 calories per day. After age 66, their calorie needs may be reduced to about 2,200 calories per day.
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