If you’ve decided to stop messing around with fad diets, and want to lose real weight (as in fat), and keep it off, then you’ll be wondering how much your calorie intake to lose weight should be.
After all, counting calories, keeping track and monitoring your calorie intake and calorie deficit, is the only way to lose weight and keep it off.
To understand this, you need to know how much energy you body needs to fuel a day’s activity.
Your average daily calorie intake
We are all different. So it would be impossible to state exactly how much your daily calorie intake should be. In fact, as your activity level constantly changes, so does your energy requirement to sustain a stable weight.
But, regardless of your age, height, weight, activity level, etc., the types of variables that dictate your metabolism, we can still quite accurately estimate your average daily calorific needs. At least accurate enough for you to work with to help you achieve your weight loss goals.
For women, the average daily calorie intake is 2000 calories per day, and for men it is 2500 calories.
If you were to eat more than these average amounts, on a regular basis, then you will start to gain weight. How much weight you gain and how quickly you gain it depends on how many calories you consume above these levels.
This is because all those excess calories, the calories that your body doesn’t require, will be converted to fat and stored under your skin. To be blunt, if you are getting fatter and fatter, then you are consistently eating too many calories, over and above what your body requires.
On the flip side of the coin, if you were to eat less than your average daily calorie requirement, consistently day after day, then you will lose weight.
This is because to make up the 2000 calories your body needs (2500 for men), your body will start having to eat in to your fat stores to make up the difference.
Weight loss really is that simple.
Let me write this another way, in a very easy way to remember.
If you burn off more calories than you consume, then you will lose weight.
If you can remember this statement, understand it and live by it, then you will lose your excess weight. It’s easy. Your job is to provide the willpower and motivation to stick with it.
How much calorie intake to lose weight: turning calorie deficit in to weight loss
For every pound of fat stored in your body there is 3500 calories of energy. So in reality, if you have a stone of excess weight, then you are carrying 14 times this in stored energy, that is 49000 calories.
That means, to lose a stone of weight, you will have to burn off 49000 calories more than you consume from your food. That is a total calorie deficit of 49000 calories.
But lets go back a little. Losing weight is a gradual process. You will lose weight pound by pound until you reach your ideal weight.
If there are 3500 calories in 1 pound of fat, then averaged over a week you will need a daily calorie deficit of 500 calories. This is easy! All it takes is a daily calorie deficit of 500 calories and you can lose 1 pound, week after week after week.
So to answer the question how much calorie intake to lose weight, women require an average daily calorie intake of 1500 calories to lose 1 pound per week (that is 500 calories below the 2000 daily requirement), and similarly 2000 calories for men.
You shouldn’t cut calories by much more than 500 calories per day, though. Cutting calories by more than this will leave you feeling lethargic and will lead to burn out. There is another way to increase your calorie deficit, however, and increase your weight lose. Become more active! You don’t have to perform vigorous exercise. Just get off your butt and move around. Standing up whilst on the phone can burn 2 to 3 times more calories than sitting down!