How Many Calories Should I Eat To Lose Weight?

How Many Calories Should I Eat To Lose Weight?

Obesity is a real problem in today’s Western society and being obese has been linked to a number of chronic diseases, including diabetes and heart disease and possibly psychological issues. A recent review published in the Archives Of General Psychiatry [1] also found that obese people are more likely to suffer from depression.

So what can you do if you are currently carrying a bit of extra weight? Fortunately, there are numerous healthy lifestyle changes that you can integrate into your routine to help you shed those excess pounds. One of the most effective ways to lose weight is by reducing your calorie intake.

Implementing A Safe Calorie Reduction

The Centers For Disease Control And Prevention [2] suggest a steady weight loss of between 1 to 2 pounds per week. This is because those who stay within this range when losing weight are most likely to keep the weight off. This can be achieved by cutting your current calorie intake by 500 to 1000 calories a day. As an example, if your normal calorie intake was 3,000 calories a day, you would aim for between 2,000 to 2,500 calories every day.

Calories Based On Weight

If you’re not entirely sure how many calories you usually consume per day you can easily estimate your caloric needs by using your desired body weight as a guide. The Journal Of Clinical Medical Research [3] states that obese adults aiming to lose weight should try eating 11.4 pounds per pound of their ideal bodyweight. Take for example an overweight man, whose desired body weight is 200 pounds, he would need approximately 2280 calories every day. One should also note that weight loss goals will vary on an individual basis due to daily activity levels.

How To Determine Your Ideal Body Weight

You can determine your ideal body weight, based on your height and frame size. According to the University Of Washington [4], an ideal body weight for women is 100 pounds for the first five feet of height plus an additional 5 pounds for every inch beyond that, whilst men’s ideal body weights are 106 pounds for the first five feet, plus an extra 6 pounds for every additional inch. Dependent on the individuals frame size, plus or minus 10 percent is allowed on the total figure. Using these suggested calculations as a guideline, the ideal body weight for a 5 foot 5 woman would be between 112.5 and 137.5 pounds. The ideal body weight for a 6 foot 3 man would be between 176.5 and 215.5 pounds.

References

[1]  https://www.ncbi.nlm.nih.gov/pubmed/20194822

[2] https://www.cdc.gov/HEALTHYWEIGHT/LOSING_WEIGHT/INDEX.HTML

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748661/

[4] http://www.tacoma.uw.edu/