Perex: Calorie counting is necessary to create a sustainable weight loss plan for people having different weight loss needs.
Health professionals and fitness experts suggest we should consume around 2,100 calories daily to lose 1 pound (0.5 kilogram) of body weight every week. In other words, if you have set a goal of reducing 1 to 2 pounds per week, you should consume about 500 to 1,000 calories less than your regular weight management calorie intake. It is considered a safe and healthy weight reduction rate.
Brief About Calorie Counting
Calorie counting is one step towards burning excess calories and promoting a healthy weight loss journey. It is a measure of energy flowing in and out of your body. Going by the scientific definition, a calorie is the energy needed to increase the temperature of 1 kg of water by 1° Celsius.
As we know, if we consume more calories than what we are burning, we lose weight. So, you can begin your weight loss journey by measuring how many calories you are taking and how much you are required to burn. Furthermore, to determine the healthy amount of calories, particularly for you, you should consider various factors like age, weight, gender, height, occupation, ethnicity, and activity levels.
How to Count Calories Correctly?
Before starting your calorie counting process, get a reputable calorie counting app or an online calorie calculator to measure your meal portions and calories burned perfectly. Some of the best calorie-counting tools or apps include:
- Lose It!
- My Fitness Pal
- Cron-o-meter
- FatSecret
- SparkPeople
Use a calorie-counting app to record your meals and measure your daily food intake. If you are unsure of the amount of calories going inside your body, always check the food labels of your ingredients or packaged food to learn about the correct portion size recommendations and calories you are consuming.
Calorie Counting and Weight Loss Approaches by Gender
Experts have proven that men tend to lose weight quicker than women, which is essentially because of physical differences. It’s probably because men usually have more muscle mass than women.
So, if you are searching for “How many calories should I eat to lose weight?”, let’s understand the equation with an example. An active and healthy man who walks over 3 miles daily might need to consume about 2,800 and 3,000 calories daily to maintain his healthy body weight. And if he starts consuming about 2,300 to 2,500 calories daily, he may lose 1 pound each week.
On the contrary, for a woman to lose 1 pound in a week, her daily calorie intake needs to be 1,500 calories each day. Additionally, physically active ladies, such as someone who walks over 3 miles each day, should consume at least 2,200 calories daily to maintain a healthy body weight. And if she wishes to shed 1 pound weight in a week, her daily calorie intake should be 1,700.
Calorie Counting and Weight Loss Approaches by Health Conditions
Doctors might suggest different diet plans for people with certain health conditions, such as diabetes, heart disease, hypertension or high blood pressure, chronic stress, etc. For instance, the recommended per day calorie intake for diabetic individuals may be between 1,200 and 1,500 to promote good weight. Doctors also advise people with certain health conditions to eat 4 to 5 small meals every day instead of eating only the three main meals.
Calorie Counting and Weight Loss Approaches by Occupation
Weight management is crucial for people of certain occupations, such as fitness coaches, dietitians, nutritionists, bariatric nurses, dance instructors, food scientists, etc. These professionals require different physical fitness levels. Therefore, calorie-counting apps will also be beneficial for them.
Summary
Answering the question, “How many calories should I eat to lose weight?”, it depends on your gender, health conditions, and occupation.
