What is a good calorie intake to lose weight?
Is your head spinning yet? I'm sure it is. There is so much info out there, it's tough to sort it out and come to put something into practice.You'll find different numbers on this, but they should all be around the same. When you eat enough, just the right amount, you'll be able to fuel your body for it's basic functioning, perform at a high level with your activity, and still burn some of the excess fat.I've had success when I keep it simple with clients and tell them this:Multiply your bodyweight by 10-12. 10 if you are very sedentary, and 12 if you are more active.So, a 250 pound, sedentary office worker would do well with around 2500 calories daily. This gives you room to adjust, depending on results.Using BMR calculations can be accurate, but tricky. I like to keep things simple, and the bodyweight x 10-12 calculation is easy enough for everyone to understand. Also, aiming to lose roughly 1% of bodyweight per week is a great target, and will stay relative as your weight drops. Same with the 10-12x rule.I will say, however, that counting calories, when someone is obese, is sort of focusing on details when details don't matter.When someone is 20% body fat looking to get to 15%, counting calories is hugely important.When someone is overweight by 50 pounds, we need to step back and take a look at big picture.Portion size is king for these people. And you don't have to measure portions with a scale. Here is a great visual I use with clients, courtesy of Precision Nutrition (who I am certified through):I hope that helps give you some clarity (and not more confusion!)And just so you know, I have a free, 12-page e-book you can get that has a nutrition and calorie guide, training program, and other helpful tips to put you on the path to more weight loss. Or you can throw yourself on the mailing list at Train With Brad, as I like to put out some cool info on the regular.B.TrainWithBrad.com
If I cut my calorie intake to 1,000 a day, to lose weight, and get a six pack, is it safe?
Short answer, no. It's also not beneficial. At a certain point cutting calories will stop being productive because your body will interpret the deficit as starvation. Because your body cannot determine between self-inflicted calorie deficits and actual starvation, it will react by trying to hoard calories and energy (fat). This means your body will start prioritizing burning muscle over fat when you exercise.Ultimately, this will lead to a reduction in weight, but not because you are losing fat. You will be causing your muscles to atrophy and your body to rebound with fat production when you go back to a normal calorie diet. If you would like a six pack, many of the other posts accurately advise that you should cut down your kcals by about 500-1000/day and increase your time exercising. Not only will this keep your muscles (and body overall) healthy, it will also be much more sustainable in the long run.You might want to also try breaking up your meals into five or six smaller meals throughout the day. This will: 1) help boost your metabolism/keep it active throughout the day 2) decrease cravings for food throughout the day. Replacing some of your more carb heavy meals/snacks with protein and high fiber options will also help you be less hungry throughout the day and be better for increasing muscle mass.
Can I lose weight with simply lowering my calorie intake?
You need to do both: count calories and decrease the amount of calories you consume AND do excercise every day (or at least 6 times a week). Increase the amount of time that you walk, when you're more into shape. yes, you do loose calories with walking! sweating shows the effort you're putting in (no pain no gain)! keep it up!! if you can do 45 minutes a day, that would be great! make sure you are walking every day. if you don't see improvement right away, don't stress and quit, it sometimes takes time, but it's SO worth it and it's definitely possible to get to your desired weight. Don't eat carbs (bread, pasta, rice, cereal)... these make people GAIN weight! are you sure you eat 2180 calories a day? because that would be the normal amount for the average person. are you counting calories correctly? but anyways, yes that's a good idea to start with 1800 calories and slowly go down to 1200 calories. make sure you're eating healthy, because you can loose much more weight if you eat healthy (because the body uses up calories to crack down healthy food in the digestive system)! eat mostly greens and vegetables, 1-2 fruits a day, lean protein throughout the day (helps with metabolism), no more than 3 nuts a day, and limit healthy oils (olive oil, sesame oil, coconut oil, hemp oil, or flaxseed oil).... have you heard of green smoothies? (recipes on youtube). If your body is acidic, your metabolism slows down. that's another reason why it's important to eat healthy. make sure you're system is alkalized (not acidic), by eating healthy and eating alkalized foods. google which foods are considered alkalized, if you don't know which ones are. for instance, lemons are very alkalizing! first thing in the morning, drink a glass of water with one freshly squeezed lemon in it. make sure you're drinking plenty of water throughout the day. studies have shown that often when we think we are hungry, we are actually thirsty. drinking enough water even helps boost metabolism! vitamin B12 and vitamin B3 also have said to help weight loss. they are nutrients that you NEED anyway, so you might want to a vitamin B-complex supplement (it's like a multivitamin, but only has the B-vitamins in them, like vitamin B12, vitamin B3, vitamin B1, etc...). PS: protein makes people LOOSE weight, while carbs make people GAIN weight!!
Daily Calorie Intake?
You probably burn the other calories just doing other things throughout the day. Like making your bed, taking out the trash etc.. you burn calories that way. I don't think you should lower your calorie intake... just keep moving.
Daily calorie intake for 330 lbs 6'3"?
Was wondering how many calories I could take in daily and not gain or lose weight at 6'3" and 330 lbs with low activity level. I'm planning on starting on starting a diet and aim to cut calories after I have that answer.
If I cut my daily calorie intake completely in half, will I lose weight?
I'm not overweight, but I suffer from the common "I'm not skinny enough" syndrome that most teen girls have. I'm in my late teens, I'm 5' 3" and I weigh 120 pounds. I want to know that if I cut my daily calorie intake (about 2,000) in half if I will lose weight. I want to lose about 10 pounds over the course of the next two months. I don't eat anything unhealthy as is; I haven't eaten dairy, eggs or sugar in 5 months (I'm talking NOTHING containing any amount of dairy, eggs or sugar). I eat all organic foods, plenty of greens and fruits, and drink only black coffee and water (boring, I know!). I know cutting calories drastically is unhealhy. Please don't write a novel about starvation diets and the health detriments that come with them. I just want to know if this method will work. Thanks guys!
How many calories should I eat a day for weight loss?
You can lose fat by being on a caloric deficit, meaning you expend more calories than you consume. Here’s how to do that:First of all, you have to know your BMR (Basal Metabolic Rate). This is the total number of calories your body needs to perform basic bodily functions such as breathing, digesting food, or thinking.Then you have to know your TDEE (Total Daily Energy Expenditure). This is the total number of calories you use for your current daily activities like walking to work or cleaning the house.Once you know your BMR and TDEE, you can boost your fat loss efforts by setting a lower daily calorie limit and making a plan for increasing your physical activity.For example:Your BMR is 1,700 calories.Your TDEE is 2,600 calories.A healthy way to lower calories without putting too much pressure on yourself is to subtract 500 calories from your TDEE. This ensures that you don’t starve and lack energy. The important thing is for you to be able to sustain your program.So your daily calories for fat loss is 2,100 calories.There are many online calorie calculators you can use to compute for these. There are formulas but I personally think that manually calculating this isn’t very accurate.Make sure that you eat a balance of whole foods. Healthy carbs, protein, and healthy fat—these are called macros. I won’t go into detail with this since we’re only talking about calories.Now that you’ve got that down pat, it’s time to add in exercise to increase your caloric expenditure even more. It’s important to combine cardio with weight training. Cardio helps burn fat stores and weight training helps you build muscles.Since our bodies adapt to change, re-calculate you BMR, TDEE and calories needed for fat loss every 2–4 weeks or when you notice that you’re not losing weight anymore. This way you’ll continuously make progress.Then again, calori counting doesn’t work for some people. Here’s an interesting read about the topic: Why You Should Stop Counting Calories?