How many Calories do I need to lose weight?

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How many Calories do I need to lose Weight by 1 kilogram a week?

How many Calories do I need to lose Weight by 1 kilogram a week is as many calories that add up to 1 kilogram of body weight or fat. Experts say to lose 1 kilogram of weight, you must burn around 1000 calories of energy. This may also mean that you must eat 1000 calories less. But it does not mean that you can cut as many calories as you want from your diet. It is dangerous to generalise such things. You may find using a Calorie Intake Calculator helpful.

How many Calories do I need to lose weight can be specific to you. You must plan to cut calories gradually and not abruptly. Once you start cutting calories from your diet, you must maintain it. If you eat a low calorie diet for a week and binge on fatty food for a day, all your effort to lose weight may go waste. If this happens, How many Calories do I need to lose weight becomes a mystery that nobody can solve.

You may use a calorie intake calculator to keep track of calories. This would help you decide how many calories you eat in a day. You can also focus on how many carbs to lose weight, how much protein to lose weight with help from calorie counter to lose weight etc. All this would help to know How many Calories do I need to lose weight.

How many Calories do I need to lose weight? Why should I know?

How many Calories do I need to lose weight? is something that every person that wants to lose weight asks himself at every meal. I also wonder how many calories should I eat in a day and sometimes how much calories should I eat so I can meet my weight management target. How many calories do I need in a day? Another popular question is how many carbs to lose weight. A calories per day calculator or calorie counter to lose weight or Calorie Intake Calculator can help.

How many Calories do I need to lose Weight
How many Calories do I need to lose Weight?

How many Calories do I need to lose weight? Well it’s a very good question and I wish there were a straight and simple answer to this question. I wish I could just give you a magic number and let you get away with that. You may then use a calorie intake calculator. But in reality, how many calories a person needs to lose weight depends on many factors such as the person’s height, weight, the type of work they do, their age and how quickly they want to lose weight. A calorie calculator for weight loss could be vey handy.

Can exercise help me lose weight?

So if you ask me a question ‘How many Calories do I need to lose weight?’, the answer is that you must eat as many calories as you need to survive healthy and no more calories. When you do that, you would be in a situation where the food that you eat would not contribute any more weight gain. But How many Calories do I need to lose weight? If you do good exercise at that stage, your exercise starts to burn some calories. But because you have no excess calories to burn, your body begins to burn some fat to produce calories that can be burnt while you exercise. Burning of fat means losing weight.

There you are! Now you know How many Calories do I need to lose weight? Yes you do. A calories per day calculator can help too and a calorie counter to lose weight too.

How many Calories do I need to lose Weight? Who should I ask?

How many Calories do I need to lose Weight | Why should I know?

If you have the question How many Calories do I need to lose Weight, it means you intend to lose weight. It also means that you must know how to eat well to lose weight. You want to know what you can eat and how much you can eat. This helps you to can have healthy body and still lose the weight that you want to lose. As long as I know how much calories should i eat, I think I am OK. You may speak to a doctor or a nutritionist to gain good understanding.

How many calories do I need in a day? How many Calories should I eat?The secret to losing weight and knowing How many Calories do I need to lose Weight is to understand  that you must spend more calories than you eat. As explained above, when this happens your body starts burning out fat reserves hat have been piling up in the body and you begin to lose weight. And you must remember to eat a very nutritious diet with all the essential protein, starch, vitamins and minerals etc. even though you eat very little. So the number of calories you eat must come from a healthy combination of these nutrients. Then How many Calories do I need to lose weight is going to be clear.

How many calories do I need to lose weight? What if I do not know?

If you do not know How many calories you need to lose weight, you may end up missing your weight management target. You may end up eating too less and this may lead to a situation that you become deficient in nutrition and prone to illness and weakness. Or, you may end up eating too much and find yourself in a situation where you are gaining more weight and totally off your weight loss plans. So you must know how many calories you need to eat.

If you indeed know How many calories do I need to lose weight, you can eat exact number of calories that you need and lose weight as planned. This is the reason why you must know How many calories do I need to lose weight. When a man and a woman ask How many Calories do I need to lose weight, What a man eats may be different to how many calories should a woman eat. This is specific to individuals based on their background and condition.

Do I burn calories when I am resting?

 

How many Calories do I need to lose Weight | When I am resting

Please note that your body spends some calories even when you ae sitting idle and not doing any wok. This is because your body spends some calories to keep itself functioning.

Do I burn calories when I am resting?
Do I burn calories when I am resting?

For example, you heart, lungs, and other vital organs constantly keep working even if you are just sitting idle or sleeping. And you can imagine how difficult it is to calculate how many calories your body spends doing these essential routine work. This needs to be taken into account  when deciding how many calories you need to lose weight.

How many calories should I be eating to lose weight? How many calories do I need per day to rest? The number of calories that your body spends in the functioning of vital organs is the minimum that you must be eating to survive. This is because if you do not supply your body with those calories, vital organs fall short of energy and may fail to function. So to perform your daily functions, you would need some more energy or calories and you must supply your body with those calories by eating a balanced meal.

Why can I not stop eating when I am resting?

The above explains that you would need calories even when you are not doing anything by yourself. This emphasises the point that you must not be starving yourself to lose weight. Some people get it wrong on how many calories should I be eating a day. How many Calories do I need to lose weight? How many Calories should I eat? Unfortunately there have been few cases where youngsters literally starved themselves to lose weight quickly and ended in hospitals for urgent care. For these reasons, it is always a good idea to see a doctor for medical advice when you have the question ‘How many Calories do I need to lose Weight?’.

How many Calories do I need to lose Weight? Is this specific to me?

How many Calories do I need to lose Weight? Is this specific to me?Yes. the answer to How many Calories do I need to lose Weight? is specific to you if you want to lose weight. This means that you just copy your friend in dieting just because he or she has been very successful in losing weight. Your situation may be totally different. How many Calories do I need to lose weight depends on your body. Your cardio vascular and metabolic activities may be different and your life style may be different too. So to know How many Calories do I need to lose weight,

For these reasons, you must seek a medical advice and seek help of a nutrition expert to suit your own weight management goal. This will make sure you know exactly How many Calories do I need to lose Weight? and plan your diet and exercise regime accordingly. Once you do this, if you eat and live according to your weight management plan, you can easily meet your weight management target. How many Calories do I need to lose weight would be clear. I would feel confident if I know how many calories do I need per day and sure of How many Calories do I need to lose weight.

How do I approach to know How many Calories do I need to lose weight?

So overall your approach for How many Calories do I need to lose weight should be to eat a balanced meal. You can make a note of how much physical effort or mental effort you are putting your body. Then keep an account of how your body weight is changing. This can help you with the number of calories that you need to eat to lose weight. This can be very specific to your own situation. I would think how much calories do I need would be specific to me. This makes me sure of How many Calories do I need to lose weight.

How many calories should I be eating a day? And how many calories should I be eating to lose weight? How many Calories do I need to lose weight? But, how many calories should a woman eat may be very different to a man. How many Calories do I need to lose weight is very specific to everyone.

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How many Calories should I be eating to lose Weight?

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How many Calories should I be eating to lose Weight?

How many Calories should I be eating to lose Weight depends on :

The number of calories I burn.

Basically if you want to lose weight, you should be burning more calories than you eat. Alternatively, you can say that if you want to lose weight, you must eat fewer calories than you burn. When you do this, you fall short of energy or calories and your body begins to burn the fat stored in your body. When your body burns fat, you lose weight. I use a calorie calculator to find out exactly how many calories should I be eating to lose weight.

How much weight I want to lose.

Experts say around 3500 calories is equivalent to 1 pound of body weight or fat. This implies that to lose 1 pound of body weight you need to cut 3500 calories from your diet. However you cannot cut 3500 calories abruptly from your diet and expect to lose 1 pound immediately and stay healthy. Weight loss experts recommend to cut calories over a period of time. So ideally you would spread 3500 calories cut over a week and eat 500 calories less than you normally eat in a day. You may take this as an example and use it for your own weight management goals.

Body Weight.

Body metabolism depends on your body weight to some extent. A person with higher body weight spends more energy generally than a person with lighter weight. This means to lose the same weight, a person with lighter weight needs to eat fewer calories than a person with higher weight.

Height.

A taller person normally spends more calories than a shorter person for a given activity. So a shorter person may need to eat fewer calories than a taller person to lose weight.

Gender.

Generally men spend more calories than women for an activity. This means that a woman needs to eat fewer calories than a man to lose weight. 

Ask a Doctor | How many Calories should I be eating to lose Weight?

You can also consult your doctor or your nutritionist and ask them ‘How many calories should I be eating to lose weight’. When you ask a medical professional how many calories should I be eating to lose weight, they will obviously say as much as your body needs to keep it going. You eat any more than that, you start gaining weight.

So if you are planning to lose weight, you must get an idea of how much weight you want to lose. You must consult a doctor and find out if it is ok to lose the weight that you want to. If the doctor agrees, then you must get an idea of how many calories you burn per day with all your activities.

These activities include your routine chores, your work and play. If you do any exercise you may be burning more calories. Thus in deciding How many Calories to lose Weight you must account for all such calories that you would burn.

You may use a Calorie Intake Calculator in making decisions on calories that you eat. When you know how many calories you should be eating to lose weight, a calorie intake calculator can also help to decide what to eat

Diet Plan for How many Calories I should eating to lose Weight

Once you have an idea of how many calories you burn per day and how many calories you should eat to lose Weight, you need a diet plan. This diet plan must be able to provide you with the calories you need to lose weight.

You must plan your diet in such a way that you have a healthy balanced meal every time. You must distribute the nutrients uniformly across all meals of the day. The total number of calories you eat must be less than the total number of calories you burn.

For every pound of weight you plan to use you must either cut 3500 calories from your diet or burn 3500 calories more than normal. You can use a Calorie Intake Calculator and diet plan to make sure you lose the weight safely.

What foods should I avoid eating while I get the calories I need for weight loss?

Alongside focusing on how many calories you should eat to lose weight, it is also important to make sure you include only healthy foods in your meals. Generally you must avoid foods that are rich in sugar, salt and fats. As these foods are of not much help to you and they can bring in other health complications, it is good to avoid them.

Summary | How many Calories should I be eating to lose Weight?

When you plan to lose weight it is important to understand how many calories you should be eating to lose weight. This is important as your body weight is directly impacted by the number of calories you eat.

When you know how many calories you should be eating to lose weight, you can be sure to lose weight. A doctor and a nutritionist are the right people to help you with how many calories should I be eating to lose weight.

You may have to check how many calories should I be eating to lose weight a few times in your weight loss journey. Always think how many calories should I be eating to lose weight.

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How many Calories do I need in a Day?

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How many Calories do I need in a Day?

How many calories do I need in a day is determined by age, weight, height, gender, activity level and weight management goals.

The practical way to know how many calories do I need in a day is by using a calorie calculator. A calorie calculator takes the above factors as input and provides you with the number of calories you need to eat in a day to meet your weight management goals.

How do these factors impact how many calories I need in a day and how?

Basically, how many calories a person needs in a day depends on whether the person wants to lose weight, gain weight or maintain weight.

To lose weight you must eat fewer calories than you burn, to gain weight you must eat more calories than you burn and to maintain weight you must eat as many calories as you burn.

Other factors that determine how many calories one needs to eat per day have an influence as below.

  • A younger person needs to eat more calories than an older person.
  • Men need to eat more calories than women.
  • A person with more weight needs to eat more calories than a person with less weight.
  • A person with more active life style needs to eat more calories than a person with not so active life style.
  • If you want to gain weight you need to eat more calories than you burn; if you want to lose weight you need to eat fewer calories than you burn.

How many calories do I need to burn to lose weight?

How many calories you need to burn to lose weight depends on many factors.

These factors include how much weight you want to lose and how quick. If you just want to lose some weight and not keen about how much, you can just be as active as possible.

When you are more active physically, you tend to burn more calories and lose more weight.

Just to get an idea of how many calories to burn to lose weight, try to use the fact that 1 pound of fat is equivalent to 3500 calories.

When you burn 3500 calories more than you eat, you lose 1 pound of weight. If you burn 3500 calories in a week, you lose 1 pound weight in a week. In the same way, if you burn 3500 calories in a month, you lose 1 pound of weight in a month too. Please note that this is a very generic calculation. You must consult your doctor or nutritionist for your specific goals.

Experts say you should not be losing weight too quickly. You may be more successful if you take up weight loss project with the help of your doctor. Such an approach will make sure you lose weight gradually while keeping in good health at all times.  

How many calories should I eat a day to lose 2 pounds a week?

If you want to lose 2 pounds of weight, it means that you need to burn 2 pounds of fat. So, if you want to lose 2 pounds of weight in a week, you must be burning 2 pounds of fat in a week.

Experts say 1 pound of fat is equivalent to 3500 calories. This means that to lose 1 pound of body weight, you must burn 3500 calories of fat.

From this we can derive that to lose 2 pounds of weight in 1 week; you must burn 2 pounds of fat in 1 week. So if you continue to eat as normal and want to lose 2 pounds in a week, you need to burn 7000 calories in a week. You may spread this evenly across the week as 1000 calories per day.

If you think burning 1000 calories per day is difficult, you may cut down the calories you eat. And, if you can manage to cut your calorie consumption by 1000 calories a day, you do not need to burn any extra calories. If you can only cut fewer calories say 500 per day, then you may do some exercise to burn another 500 calories per day.

So if we say an average man eats 2500 calories in a day, to lose 2 pounds per week, he must be eating only 1500 calories a day. If however he eats around 2000 calories in a day, he would need to burn 500 calories per day.

Why is exercise great for weight loss?

When you are trying to lose weight, it is also important that you exercise regularly.

Regular exercise stimulates your muscles and helps grow lean muscle mass. Lean muscle is great for health. Having good muscle mass helps metabolism too.

In case you just want to cut down calories to lose weight and do no exercise, you end up losing fat as well as muscle. Losing fat is good but losing muscle may be bad for fitness. To avoid losing muscle and to develop more muscle, it is important to exercise regularly. 

It is also important to understand how different types of exercise help you. For example, a cardio vascular exercise helps burn lot of calories very quickly while strength training helps develop lean muscle quickly. Strength training may not burn many calories but helps build lean muscle and burn fat.

The number of calories you burn from an exercise routine depends on your age, weight etc.

For the same workout, a heavier person burns more calories than a lighter person.

Also if we consider two people with same weight but different muscle mass, a person with higher muscle mass burns more calories than a person with more fat and less muscle.

Why do we need calories?

Calories are nothing but energy that you spend with whatever you do with your body. Be it work, play, think or anything that you need some calories to be spent. So the more you work or play the more is ‘How many calories do I need in a day’. A Calorie Intake Calculator can help you to know how many calories are in your food. It helps you when you want to know how many Calories I should eat.

How many calories do I need in a day to gain weight?

It depends on how much weight you want to gain and how quick. For example if you want to gain 1 pound of weight you need to eat 3500 calories extra. This is based on the fact that 1 pound of body weight is equivalent to 3500 calories. From this you may derive and calculate how many calories you need to eat to gain the weight that you want.

It is also very important to eat the right type of calories.

For example liquid calories are not a good diet as they mostly get converted into fat and hardly add any benefit. On the other hand if you eat solid calories, they help you build good muscle etc. You must also include healthy proportion of fats, carbs and proteins in your diet.

How many calories in my food?

It is important to understand the number of calories we spend on an activity depends on many factors. The number of calories in food is also very complicated to calculate and can vary from case to case.

It may depend on many complicated factors like your health, room temperature, your overall well-being etc. So it is not possible to determine accurately how many calories you need.

However there is always an approximate number that can give you an answer to the question How many Calories do I need in a Day?

The number of calories a food contains is always dependent on many factors like how the food is cooked, how long it is cooked, its ingredients etc. So overall it is very complicated. You may use a Calorie Intake Calculator. Generally raw food contains fewer calories than cooked food.

How many Calories do I need in a Day?

How many calories do I need in a day depends on whether I plan to rest or work really hard. It also depends on other factors like height, weight, age, gender etc.

The answer to How many calories do I need in a day may be just few calories when I am resting. This is generally called basal metabolic rate or BMR. Basal metabolic rate is the number of calories you need to burn even when you are resting. These calories are essential to perform vital functions of the body just to be alive.

You may have to spend more than BMR when you perform any activity. When you perform any activity, How many calories I need in a day is generally referred to as Total Energy Expenditure or TEE.

When you know How many calories do I need in a day you can try to eat exactly what you need. If you eat more than How many calories do I need in a day you may gain weight.

Once you know How many calories do I need in a day you must eat the calories in few small portions than all at a time. 

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Calories per Day Calculator

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Calories per Day Calculator

A calories per day calculator is an online tool that can help you with how many calories you need to eat per day. Calories per day calculator takes inputs such as weight, height, age, activity level and gender.

When you enter such details as inputs into calories per day calculator, it gives you the number of calories you need to eat per day. Some calories per day calculators provide you with the number of calories you need to eat to maintain weight, to lose weight and to gain weight.

A Calories per Day Calculator is very useful in healthy weight management. You may consult your doctor before using a ‘Calories per Day Calculator’. Your doctor knows well about your health and diet and can guide you correctly. Doctors are generally experts in designing and using calories per day calculators.

What are calories?

Calories are unit of energy. When you eat food, your body converts the food into energy. The amount of energy that a food generates when you digest it is called the calorie content of the food. Generally food labels show such calorie content of food.

This energy is used in your bodily functions. So when you do your chores, you work, you walk or you play you spend calories.

Calories and Body fat

The number of calories you eat and your body fat are closely related. Calories convert into fat and conversely fat converts into calories. A calorie intake calculator can help you decide exactly how many calories you need to eat.

What happens when you eat more calories than you burn?

When you eat more calories than you burn, you end up with excess calories. Your body converts the excess calories into fat. This increases the amount of body fat which in turn makes you gain weight.

What happens when you eat fewer calories than you burn?

When you eat fewer calories than you burn, you fall short of calories. When you fall short of calories, your body burns fat which generates calories. This cuts down the amount of body fat which in turn makes you lose weight.

Calories in your food

The number of calories in your food depends on many factors. These factors include whether the food is raw or cooked and if cooked how it has been cooked and for how long. Generally raw food contains least number of calories than cooked food.

How you cook your food also plays an important role in the number of calories. Steamed food contains fewer calories than sauteed food. Sauteed food contains fewer calories than deep fried food.

Calories you burn

Calories you burn depends on the activity you do, your metabolic health etc. Also different people spend different number of calories for the same activity. The same person may spend different number of calories for the same activity at different times.

It is highly complicated to calculate how many calories are spent in doing a particular activity.

Calories per day calculator

A calories per day calculator is generally an easy to use online tool that helps you understand how many calories you need to eat per day.

Calories per day calculator bodybuilding

The secret to body building is to have higher muscle mass in good shape. To gain more muscle and be in good shape, you need to eat more protein and stimulate your muscles well. Eating food high in protein and exercising well makes sure you get greater muscle mass and look great.

You may find this useful in calculating calories for body building.

When trying to build muscle, it is important to understand that your body can only build up certain amount of muscle in a period of time. This means it is important that you do not exceed certain number of calories. If you eat too many calories, when the build cannot build any more muscle, it converts excess calories into fat.

To make sure you eat the right nutrition at all times, it is important that you eat recommended combination of protein, carbs and fat for various meals. Some people find it helpful to eat a small meal every 3 hours or so. Others may find it useful to eat three meals a day. You may make a meal plan that suits you well.

Calories to gain muscle mass

To gain muscle mass, experts recommend that you may need to eat around 16 calories for every pound of your body weight. For example if you are 140 pounds, you may eat around 2240 calories per day. Of these you may eat around 1 gram of protein per pound of your body weight.

The rest of your daily food can be carbohydrates and fat. You may distribute these as per your comfort. You can try a high carb meal and see how you feel. If you feel tired and bloated after a heavy carb meal, you may rather go for a high fat meal. If you are just fine, you can continue with high carb meal. Experts say one must eat at least 100 grams of carbs per day and at least 15% fat. Such minimum proportions are essential for body to function properly.

Calories per day calculator to lose weight

A calories per day calculator to lose weight is very helpful in providing you with the number of calories you need to eat per day to lose weight. The number of calories to eat to lose weight depends on many factors such as weight, height, age, gender and activity level.

The general rule is that to lose weight, you must be eating fewer calories than you burn. When you eat fewer calories than you burn, you fall short of calories. Then your body burns body fat to generate the calories that you are short of. When your body burns fat, you lose weight.

You may find this helpful to calculate how many calories you need per day to lose weight.

Calories per day calculator to maintain weight

If you want to maintain body weight, you may fin dit helpful to eat as many calories as you burn. When you eat as many calories as you burn, your body neither adds fat nor burns fat. This means your weight remains unchanged.

You may find this very helpful to calculate how many calories you need to eat to maintain weight.

Calories per day calculator to gain weight

If you want to gain weight, you must be eating more calories than you burn. When you eat more calories than you burn, you end up with excess calories. Your body burns such excess calories into fat and stores the fat. When fat is added to your body, you gain weight.

You may find this very helpful in calculating how many calories you need to eat per day to gain weight.

How many calories should I burn a day?

How many calories you need to burn in a day depends on how many calories you eat and your weight management goals etc. If you eat too many calories in a day and you do not want to gain much weight, you may need to burn more calories. If you eat too few calories, you may want to burn fewer calories.

How many calories do you burn a day naturally?

Even when you are not doing anything, you burn some calories. Your body needs to burn such calories to make sure the vital organs do their work. Such vital organs include heart, brain, lungs, liver and kidneys etc.

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How much Calories should I eat?

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How much Calories should I eat to lose weight?

How much Calories should I eat to lose weight is a common question many of us ask.

The number calories a person can eat depends on many factors that are specific to the person. These are weight, height, gender,  activity level and weight management goal.

To find out how much calories should I eat to lose weight, I need to have a good idea about all the above factors and may be some more.

I would normally use a calorie calculator to find out how much calories should I eat to lose weight. The calorie calculator takes the above factors as input and tells me how much calories should I eat to lose weight.

Most calorie calculators also tell me how much calories should I eat to gain weight or to maintain weight.

How much Calories should I eat to lose weight
How much Calories should I eat to lose weight?

What are calories?

The term ‘Calories’ is the plural for calorie. Calorie is unit of energy.

When there is some work to be done, we can express the amount of energy needed to do that work in calories.

When we eat some food, we can express the energy content of the food in calories.

As a result, the term ‘calorie’ is used in a number of contexts in the health and wellness sector when referring to diet and weight.

For example, if you look at the packaging of any food in the super market, it normally says how many calories that food contains. This means, when you eat that food your body gets those many calories of energy. Food manufacturers mention calorie information on labels so that you can count the calories you eat.

Also, when you plan an exercise routine, your trainer normally tells you that you are aiming to burn certain number of calories by doing an exercise. Burning calories means burning fat which in turn means losing weight.

How does a calorie calculator work?

A calorie calculator takes your weight, height, gender, activity level etc. as inputs and provides you with how many calories you need to eat. It may give you how many calories you need to lose weight or maintain weight or gain weight.

The calorie calculator makes such calculations based on certain scientific principles. These principles take into consideration basal metabolic rate, total energy expenditure, person’s height, weight, gender and activity level etc.

What is BMR?

BMR is Basal Metabolic Rate. It is the number of calories your body spends to perform vital functions to survive. These include proper working of vital organs like heart, lungs, kidneys, brain, liver etc. Such vital organs need to work continuously from birth to death whether you are idle resting or running around to do your chores etc.

Thus BMR is the absolute minimum number of calories your body needs to burn just to survive.

What is TEE?

TEE stands for total energy expenditure. In a broad sense we can say TEE is higher when your activity level is higher. So TEE is BMR plus how much energy you need for your activities.

To arrive at TEE, BMR is usually multiplied by a factor that corresponds to the person’s activity level.

How does weight impact how much calories should I eat to lose weight?

Your current body weight plays an important role in determining how many calories you need to eat to lose weight. A person with more weight would normally need to eat more calories than a person with lesser weight.

To lose weight, you must be eating fewer calories than you burn. This means you must first know how many calories you burn.

The number of calories you burn is generally inked to BMR and TEE. BMR is basal metabolic rate and TEE is total energy expenditure.

Your body weight plays an important role in both BMR and TEE. Thus your body weight influences the number of calories you should eat to lose weight. A person with higher weight has a higher BMR and TEE. This also means a person with higher body weight needs to eat more calories.

How does height impact how much calories should I eat to lose weight?

A person with greater height also has higher BMR and TEE. This means a taller person needs more calories than a shorter person just to survive. As a result, a taller person would need to eat more calories.

This remains true even when a person tries to lose weight. Thus a shorter person needs to eat fewer calories than a taller person when they both desire to lose same weight in the same time.

Thus the height of a person too plays an important role in determining how many calories a person needs to eat to lose weight.

How does age impact how much calories should I eat to lose weight?

Age is another factor that plays a role in determining how many calories a person needs to lose weight. Generally an older person has lower BMR and TEE.

This means an older person needs to eat fewer calories than a younger person if they both desire to lose same weight in the same time.

How does gender impact how much calories should I eat to lose weight?

If you compare a man and a woman with exactly same age, height and weight, the BMR for the man is normally higher than woman. Hence TEE is also higher for a man than a woman.

This means a man would need to eat more calories than a woman of same height, weight and age if they both desire to lose same weight in the same time.

How does activity level impact how much calories should I eat to lose weight?

For a given BMR, the TEE depends on the activity level. Higher the activity level, higher is the TEE. So for a man or a woman with a given BMR, the number of calories needed would increase as the activity level becomes higher.

For example if we compare two people of same gender who are similar in height, weight, age etc. then the person with less activity needs to eat fewer calories than the person with higher activity if they desire to lose same weight.

What is the Best Food to eat to lose Weight?

In a generic sense, one can say any food that is high in protein, vitamins, minerals, fiber and low in fat, sugar, salt is great for weight loss. Foods low in calories and carbohydrates are great for weight loss.

This is because if you eat food high in calories or carbohydrates and do not burn those calories, you will gain weight.

There are also some special foods that actually help burn body fat. Eating such fat burning foods on a long term may help some people to lose weight and maintain it too. Examples of foods that help fat burning or weight loss include whole grains and whole nuts.

You may find a calorie counter to lose weight very helpful to limit your diet to desired calories to lose weight.

Green leafy vegetables

Green leafy vegetables have very few calories but are a great source of fiber. For this reason green leafy vegetables like spinach and kale are great for weight loss.

Low calorie content of green leafy vegetables makes them great food to eat when you have food cravings. As they have very few calories, you can eat more of these without actually adding too many calories to your diet.

Green leafy vegetables are also rich in calcium which helps burn body fat. They also provide you with much needed vitamins, minerals and antioxidants.

Broccoli

Broccoli is high in nutrition and a great vegetable for weight loss. It is  is rich in dietary fiber, vitamins and minerals. Broccoli is also low in fat and calories. These facts mean that you can lose weight and be healthy at the same time when you eat Broccoli on a regular basis.

Broccoli also helps you fill up quicker. Even a large portion of broccoli contains very few calories. Broccoli is also rich in dietary fiber which means you feel satisfied when you eat it.

Some experts say broccoli is rich in micronutrients that support weight loss. Broccoli is also a good source of phytochemicals that breakdown body fat.

When people go on a diet to lose weight, they generally cut the portion size down and risk feeling hungry soon. They also end up avoiding certain foods. As a result they may suffer from malnutrition. Broccoli is a great food to avoid such problems.

Broccoli is such a great food for weight loss that you can safely eat a larger portion so as to fill up. It also gives you many essential nutrients, vitamins and minerals and so you suffer no malnutrition.

For example, a cup of broccoli has 30 calories when raw and 54 calories when cooked. Despite being such a low calorie food, a cup of calorie gives you good amount of vitamin C, vitamin K, vitamin A, vitamin B-6 and potassium.

Broccoli is also rich in water and dietary fiber. Fiber absorbs water and expands which makes you feel full and also slows down digestion. This makes you less likely to eat more food or additional calories.   

Cauliflower

Cauliflower is low in calories, carbohydrates and high in nutrients, fiber, minerals. This makes cauliflower great for weight loss.

Another great thing about cauliflower is that it is rich in omega-3 fatty acids. Omega-3 fatty acids stimulate the secretion of leptin. Leptin improves your body’s response to insulin, improves metabolism and regulates body weight.

All the above factors make cauliflower a great food for weight loss.

Cabbage

Cabbage gives very few calories with lots of good nutrition and fiber. A cup of cabbage gives you around 35 calories.

Cabbage is rich in antioxidant phytochemicals, vitamin C, calcium, potassium, magnesium, vitamin A and vitamin K, beta-carotene and lutein. Just like blue berries, cabbage is rich in anthocyanins. Anthocyanins are antioxidant compounds. Diet rich in Cabbage helps reduce inflammation and oxidative stress.

As cabbage is high in fiber, it makes you feel full for longer. This makes you eat less of other food and so you can lose weight.

Cabbage takes more calories to digest than the calories it gives you. As you burn more calories than you eat, you lose weight.

Cabbage is a very versatile vegetable that can be prepared in numerous ways to make it tastier and more appealing. Examples include coleslaw, fried cabbage, stir fry, boiled etc. If your diet has any high calorie vegetables, it is a great idea to replace them with cabbage.

A specific type of cabbage called Bok choy is wonderful for weight loss. One cup of Bok Choy gives you only 9 calories when raw and 20 calories when cooked. Bok choy has great nutrition just like cabbage.

Brussels Sprouts

Brussels sprouts are low in fat and calories but high in protein. The nutrients in Brussels Sprouts help you better when you eat them with grains.

Brussels sprouts are rich in fiber, potassium, calcium, folacin and vitamin A. When cooked, brussels sprouts give you 50 calories per cup. Brussels sprouts make you feel fill quicker with very little calories. Brussels sprouts help fight cancer too.

Boiled Potatoes

Boiled potatoes are very nutritious and help you live longer. A small portion of Boiled potatoes can make you feel full quickly so you end up eating fewer calories of other foods. Potatoes are high in potassium which is rare in other foods.

When you boil potatoes and leave them to cool, they form resistant starch. Resistant starch is a fiber like material that helps to lose weight.

The only issue with potatoes is high carbohydrates. So you need to keep this in mind when eating potatoes. You may find it helpful by eating moderate portion of boiled potatoes so that you get all the useful nutrients but not much carbs.

To avoid risk of consuming too much starch, you may want to avoid other foods with starch. You may choose other foods that are high in protein and fiber instead.

Summary | How much calories should I eat to lose weight?

As seen above, how much calories should I eat to lose weight depends on many factors including my height, weight, activity level, age and gender etc. In summary, to lose weight, I must be eating fewer calories than I burn.

When I do too much of physical work or play, I would eat more calories and when I do not do as much work, I would eat fewer calories.

Using a good Calorie Intake Calculator as a help with How many Calories should I eat is a great idea. A qualified doctor or dietician or nutritionist can also help with a more realistic calorie calculator.

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How much Calories do I need?

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How much Calories do I need?

How much Calories do I need to eat is what comes to my mind every time  I sit at the dining table. There are many reasons why I ask myself ‘How much Calories do I need’.

How much Calories do I need | My goals of eating
My goals of eating

I want to eat right. And I do not want to overeat. I do not want to eat too less or risk malnutrition. Never do I want to eat too much salt, sugar or fat.  I want to eat well. Great fitness and sound health are very important for me.

I tend to look through all the food on the dining table while asking myself How much Calories do I need. As I look through the food, I am more wary about calories in the food than the taste and flavor. When I see the menu, I read the number of calories and not the price of the food.

I select my food depending on the calories and nutrition but not the price. Actually, I developed this habit ever since I realized how dangerous it is to be over weight. I decided that I must be losing some weight and then maintain healthy body weight. I also did some research to understand How much Calories do I need to eat to realise my weight management goals.

Once I figure out how much calories I need to eat, I start using a Calorie Intake Calculator. A calorie intake calculator is a great tool that helps one to chose what to eat and how much. With the help of a calorie intake calculator I can eat food that gives me exact number of calories that I need. A calorie intake calculator also makes sure I get all the nutrition my body needs.

Calories, Body Fat and Body weight

How much Calories do I need? I believe that I need as many calories as I can burn so that I neither gain weight nor lose weight. This is because whatever calories I eat are burnt in doing my activities. This makes sure I maintain a proper body weight and also good health.

Understanding How much Calories I need is the beginning of eating well, staying healthy and maintaining good body weight.

When I eat more calories than I need, my body converts the excess calories into fat and stores in my body. This leads to weight gain.

On the other hand, when I eat fewer calories than I need, I face shortage of calories. In such a case, my body burns body fat to generate the additional calories that I need. Such burning of body fat makes me lose weight.

Asking ‘how much calories do I need’ is the first step in weight loss journey. The sooner you start thinking about how much Calories do I need, the better your life will be.

It is good to eat the exact number of calories that I need for my activities. This is very wise thing to do. But it is difficult to understand exactly how many calories I need for every single thing I do. It is hard to know exactly how many calories are there in every single food that I eat.

This is when I find calorie calculator very helpful in determining How much Calories do I need.

What is a calorie intake calculator?

A calorie intake calculator is generally an online tool. This tool can help you with useful data on how much calories you need to eat. If you often wonder ‘How much Calories do I need’ a calorie intake calculator can help you. It can also help you decide what food to eat to get the calories and nutrition you need.

I normally use a Calorie Intake Calculator to decide how many calories do I need and what food do I eat. Calorie intake calculator is of great help in eating well, eating right and maintaining good health.

A calorie intake calculator considers your age, height, weight, gender and activity level etc. as inputs. When you enter these into the tool, it provides you with how many calories you should eat.

It generally gives you the number of calories you need to eat per day to maintain your body weight.

As additional options, it may also provide you with the number of calories you need to eat to gain weight or lose weight too.

You may access one of the top calorie intake calculators here. This can answer your question ‘How much Calories do I need’.

How can a calorie calculator help with a diet plan?

To make a proper diet plan, you need to know all the answers for your question ‘How much Calories do I need?’. How much calories you need depends on whether you want to maintain body weight, lose weight or gain weight given your current weight and activity level.

The basic rule that governs the relation between diet and body weight is very simple in theory. To maintain your body weight, you must eat exactly the same number of calories that you burn. If you want to gain weight, you must eat more calories than you burn. To lose weight, you must eat fewer calories than you burn.

Given the above, the next step is to find out the exact number of calories that you need per day for your activity level. A calories per day calculator can help determine how many calories I need to eat per day.

You may need to make such calculation for three separate scenarios. These are to maintain body weight, to lose weight and to gain weight.

What inputs does a calorie calculator need?

A calorie intake calculator takes into consideration various factors such as your age, weight, gender, height and activity. Based on these inputs, a calorie calculator uses scientific principles to determine how many calories you need to eat.

If you ask How much Calories do I need, the answer from calorie calculator depends on how much weight you want to lose or gain and how quickly. For example to lose 2 lb. per week you may have to eat fewer calories than you would to lose 1 lb. per week.

Calorie intake calculator considers the energy you may spend on your activity level in deciding how many calories you may need. Activity can be at various levels like lightly active, moderately active, very active and extra active. If you are more active, you will burn more calories.

So to lose the same weight in a week, a person with less activity would eat fewer calories than a person with higher activity. Similar rule applies to gaining weight also.

What is Basal Metabolic Rate or BMR?

Basal Metabolic Rate is the minimum number of calories your body burns when you are doing no activity at all. In other words we can say Basal Metabolic Rate is the number of calories you must eat just to survive.

You may wonder why you would need calories when you are not doing anything at all. The fact is even when you are not doing anything, your body still has certain crucial tasks to perform. Examples include the functions of heart, lungs, brain, liver and kidneys etc.

Your body never stops such crucial functions in your life time. Thus your body needs certain minimum number of calories just to exist. With these calories, your body manages to perform all vital functions to keep you alive.

Basal Metabolic Rate or BMR is important for any diet plan because you must definitely eat more than BMR at all times. If you fail to eat at least a little over your BMR, you risk serious health problems.

What is the Basal Metabolic Rate for a man?

The Basal Metabolic Rate for a man can be expressed as a formula which looks like

BMR = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) + 5

How much Calories do I need | Basal Metabolic Rate for a man
Basal Metabolic Rate for a man

What is the Basal Metabolic Rate for a woman?

The Basal Metabolic Rate for a woman can be expressed as a formula which looks like

BMR = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) – 161

How much Calories do I need | Basal Metabolic Rate for a woman
Basal Metabolic Rate for a woman

What is Total Energy Expenditure?

You normally spend calories over and above your BMR depending on how active you are. The total energy you spend for your existence (BMR) plus the energy to perform all your activities is called Total Energy Expenditure (TEE).

What are activity levels that determine TEE?

How much Calories do I need | Activity levels of a human being
Activity levels of a human being

Activity levels of a human being can be classified as below.

  • Sedentary (little or no exercise),
  • Lightly active (light exercise 1-3 days a week),
  • Moderately active (moderate exercise 3-5 days a week),
  • Very active (hard exercise 6-7 days a week), and
  • Extra active (Very hard exercise every day).

The more active you are, more calories you burn and higher will your TEE be. When you burn more calories, you may have to eat more calories based on your weight goals.

Activity levels and weight goals play a major role in your understanding of how many calories do I need.

How do you calculate TEE from BMR?

How much Calories do I need | How do you calculate TEE from BMR
How do you calculate TEE from BMR

Scientists devised a formula to calculate TEE from BMR as below.

  • TEE for Sedentary life style               =          BMR * 1.2
  • TEE for Lightly active life style          =          BMR * 1.375
  • TEE for Moderately active life style   =          BMR * 1.55
  • TEE for Very active life style              =          BMR * 1.725
  • TEE for Extra active life style             =          BMR * 1.9

What are Weight Management Goals?

Different people have different goals about body weight depending on their situation. Also a given person may have different weight management goals at different points in life.

As a child, if someone is underweight, parents may worry about the child’s well being. Doctors may think of recommending the child eat more to gain some weight.

Young people you may be more concerned about fitness and figure. So they may want to lose weight, exercise more, burn fat and build muscle.

At old age, you may want to lose weight to make life longer, easier and healthier.

At any point in your life though if you are under weight, you may want to gain some weight.

If you think you are of correct weight and shape, you may want to maintain your weight.

How much Calories do I need to meet my Weight management goals?

How much calories you need to eat and your weight management goals are closely connected. If your goal is to maintain your body weight, you must eat exactly the same calories as you burn.

If your goal is to gain weight, you may eat more calories than you burn. When you eat more calories than you burn, you have excess calories that are not spent. Your body converts such excess calories into body fat and stores it. When you add more body fat, you gain weight.

If your goal is to lose weight, you may eat fewer calories than you burn. When you eat fewer calories than you burn, your body burns some body fat to cater for the shortage of calories. Such fat burning makes you lose weight.

Medical advice for weight loss or weight gain

All the above data and formulae are generic in nature. You may want to consult your doctor to address any of your plans for weight loss or weight gain. Your doctor would have good knowledge about your over-all health. A doctor can recommend good diet plan and exercise plan based on your situation.

A nutritionist or a dietician can be of great help in preparing your diet plan. Dieticians and Nutritionists have great knowledge about all food and the nutrients in various foods. They can recommend the right foods to you whether you want to lose weight or gain weight.

How much calories do I need to gain 1 pound weight?

Generally experts consider 1 pound = 3500 calories. This can be roughly understood as below.

If you eat 3500 calories more than you burn, you may gain 1 pound weight. For example, if you eat 500 calories more every day for a week, you may gain 1 pound of body weight by the end of the week.

This is a very generic way to express the relation between pounds and calories or body weight and energy. The actual relation between body weight and the energy in your food depends on many factors and is more complicated. But the above can be a starting point to understand how many calories you need to gain weight.

How many calories do I need to lose 1 pound of body weight?

Using the analogy discussed above, we can say to lose 1 pound of weight over a week, you must eat 3500 calories less than normal. You can spread this across the week. This means you may eat 500 calories less every day for a week to lose 1 pound of weight in a week.

Again such a statement is very generic and the actual relation between calories and body weight depends on many other factors too.

You may seek the help of a doctor and a nutritionist or dietician to understand how many calories you need to eat to lose weight.

A calorie calculator for weight loss is very helpful in determining how many calories you need to eat to lose weight.

Does type of calories make any difference for weight loss or weight gain?

To gain weight or to lose weight, it is not sufficient just to count the calories you eat. It is also important to make sure you eat the right type of calories too.

For example, experts say liquid calories are more dangerous than solid calories. There are many reasons for this.

The top reason is that your brain treats liquid calories and solid calories very differently. Your brain registers solid calories well but fails to record liquid calories. This means when you consume soda or other sugary juices, your brain does not record the calories they get you. This may lead to overeating and also obesity.

For this reason you must always eat proper nutrition within the permitted calorie range. Proper nutrition here means the right amounts of various vitamins, minerals, protein, starch etc. This makes sure you get all essential nutrients and can maintain great health.

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What are calories?

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What are Calories?

What are calories is something that we wonder about when buying food or thinking of losing weight.

Calories for plural or ‘calorie’ for singular is the unit of energy. It can generally refer to one of the below two units of heat energy.

A ‘calorie’ or ‘small calorie’ is the amount of energy that has the ability to raise the temperature of 1 gram of water through 1°C. Symbol for small calorie is ‘cal’.

A small calorie is also expressed in joules, 1 small calorie = 4.1868 joules.

A ‘Calorie’ is the amount of energy that has the ability to raise the temperature of 1 Kilogram of water through 1°C. Symbol for large calorie is ‘Cal’ or ‘kcal’.

1 Calorie is equivalent to 1000 small calories and is commonly used to measure the energy value of food and energy used by humans for any activity.

Reference to Calories is commonly found on food labels and often talked about with reference to weight management. But technically Calorie can refer to any form of energy from fuel, coal, gas etc. too.

Sometimes people refer to calories and kilo calories randomly and confuse between the two terms. But it is important to remember that 1 large calorie equals 1000 calories. In other words,  1kcal equals 1000 cal.

Calories in food

All foods that we consume including carbs, proteins and fats have energy stored in their cells and molecules. When we eat and digest these foods, we gain energy from them.

In a broad sense, experts say 1 gram of carbohydrates give us 4 kcal, 1 gram of protein gives us 4 kcal and 1 gram of fat gives us 9 kcal.

What is energy?

With respect to living beings including humans, energy is the strength and vitality that we need in order to perform any form of physical or mental activity.

To be more precise, all living beings including humans need energy even to be just alive without any activity. Thus energy is crucial for our survival.

Energy is also absolutely essential for the growth and development of all our biological cells.

The most common way that humans derive energy is by eating nutritious food.

Calories vs. Joules

These two units for energy value of food are a standard for food labels. Some countries use calories while others use joules.

For example, the United States of America uses calories on food labels while some countries in European union, Australia and New Zealand use joules.

To avoid inconvenience to public, most food in EU are labelled in calories as well as joules.

What are Empty Calories?

Empty calories are those calories that have no nutritional value. Such foods just add calories to your diet without adding any benefit to you. Foods with empty calories do not give you any vitamins, dietary minerals, antioxidants, dietary fibre etc.

Experts say most of the times, solid fats and added sugars in our diet contribute empty calories.

Examples of solid fats include beef fat, shortening, butter etc. Sometimes solid fats exist naturally in many foods. In processed foods, solid fats are added during production.

Sucrose and high fructose corn syrup are common examples of added sugars. Added sugars are generally added to foods and beverages while they are industrially processed.

Food and beverage is more enjoyable when they have added sugar and solid fats. When food and beverages are more enjoyable, people tend to buy more and more of them. Solid fats and added sugars lead to obesity in many cases.

Top foods with empty calories

Ice cream, Donuts, Pastries, Cookies and Cakes are common examples of foods that give you empty calories from both solid fats as well as added sugars.

Ribs, Bacon, Hot dogs, Sausages, Cheese and Pizza are examples of foods that give you empty calories from solid fats.

Fruit drinks, Sports drinks, Energy drinks and Sodas are examples of beverages that give you empty calories from added sugars.

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How many Calories should I eat in a Day?

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How many Calories should I eat in a day?

How many Calories should I eat in a day is very important for me to know. Knowing how many calories I should eat helps me feel more comfortable with my diet and weight loss plan. It would help me feel better and lose weight by eating right and living well.

For obvious reasons, I do not want to either over-eat or starve. So knowing how many calories I need in a day is crucial. To keep myself on top of healthy eating habits, I often ask myself ‘How many Calories should I eat in a Day’.

I am sure many wise people like you also are keen to eat the right food at right time in right quantity. I will try to help you with useful information on how many calories you should eat in a day. I hope you will find this post on How many Calories should I eat in a day useful.

What are Calories?

Calories measure energy. A calorie is a unit of energy. Food industry commonly use calories to measure the energy content of foods and beverages.

These days many food manufacturers label their food products with calorie value of food within.

How do I know how many calories to eat?

How many Calories should I eat in a Day basically depends on whether I want to gain weight or lose weight and how much how soon. On top of this, my activity level also influences how many Calories should I eat in a Day.

In order to lose weight, you need to eat fewer calories than your body burns each day. To gain weight, you must eat more calories than you burn. To maintain weight, you must eat exactly the number of calories that you burn.

The above concept can be starting point to understand How many Calories do I need to lose Weight. The actual calculations for How many Calories should I eat in a Day can be more complicated in practice.

Weight loss and Weight gain | Calories and Body fat

The process of weight loss and weight gain is very interesting and also simple to begin with. It only gets more complicated when you look for precise numbers on How many Calories should I eat in a Day.

When you eat fewer calories than you burn, you fall short of energy or calories to complete your activities. When you lack calories, your body burns body fat to generate calories that you are short of. When you burn body fat, you lose some weight.

On the other hand, when you eat more calories than you can burn, you end up with excess calories. Your body converts such excess calories into body fat. This makes you gain weight.

If you eat exactly the same number of calories as that you burn, you neither lose weight nor gain weight. You just maintain your body weight as all the calories that you eat are burnt away.

So next time you wonder ‘How many Calories should I eat in a Day’, you can refer to this concept. A good understanding of weight loss and weight gain concept may help you decide how many calories you should eat in a day.

Calorie Intake Calculator

Looking at your age, height, body weight, activity level, life style etc., you can calculate how many calories you need in in a day.

You can then a use calorie intake calculator to build a meal plan that gives you the exact number of calories you need to lose or gain the weight you want to.

Thus using a calorie intake calculator to eat precise number of calories you need helps a lot in weight loss plans. Some people use this approach in weight gain plans too.

How many calories should a woman eat per day?

Experts say on average a woman should eat around 2000 calories in a day to maintain her body weight. However this depends on many other factors such as the woman’s age, weight, height, activity level, health condition etc.

To lose weight, a woman must usually eat fewer than 2000 calories per day. Experts say that if a woman eats around 1500 calories every day, she would probably shed around one pound of body weight every week.

Please read this article for a more detailed discussion on how many calories a woman should eat.

How many calories should a man eat per day?

A man should eat around 2500 calories every day to maintain his body weight. This is an average number and the true calorie requirement depends on many other factors. These factors include height, weight, build, activity level etc.

Generally, a man must eat fewer than 2500 calories a day to lose weight. Exact calorie requirement may vary from man to man. On average eating around 2000 calories a day makes a man lose 1 pound of body weight every week.

How many calories should I eat to gain weight?

If you want to gain weight, it is important that you find out How many Calories should I eat in a Day. Obviously you must be eating  more calories to gain weight. But how many calories more?

If you want to gain weight, you must eat more calories than you burn. When you eat so, your body converts the excess calories into body fat. When your body stores more body fat, you gain weight.

Your life style plays an important role in determining how many calories you need to gain weight. People may have different life styles like sedentary, lightly active, moderately active, very active or extremely active.

Sedentary life style means you have minimum or no physical activity. This means you may need to eat very few calories to gain weight.

Extremely active life style means you have highest level of physical activity. This means you may need more calories to gain weight.

Other factors like your age, gender, weight and height etc. also play an important role in determining how many calories you need to eat to gain weight.

You may find this calorie calculator for weight gain useful when you wonder How many Calories should I eat in a Day.

How many calories should I eat to lose weight?

By now you definitely know that you should be eating fewer calories than you burn if you want to lose weight. The precise number of calories you must eat to lose weight depends on many factors.

These factors include your weight, height, build, activity level etc. All such factors together determine how many calories you need to eat to lose weight.

The rule of thumb is that to lose weight, you must eat fewer calories than you burn. In other words you must burn more calories than you eat if you want to lose weight.

When you burn more calories than you eat, your body falls short of calories or energy. To compensate for such calorie shortage, your body burns body fat.

When you burn body fat, you generate energy or calories. These additionally generated calories compensate for the calorie shortage you face.  As you burn body fat, you also lose weight.

A word of caution is that if you are planning to eat fewer calories to lose weight, you must seek your doctor’s advice. Without a doctor or a nutritionist advice you may be at risk of malnutrition and falling ill.

A doctor knows well about your health and can determine if you can really cope with the diet plan to lose weight. Doctors can also recommend certain great foods for weight loss. With a doctor’s help you can avoid problems such as malnutrition.

How many calories can I eat at a party?

Even when I am at a party celebrating something great, I make it a point to think how many calories I should be eating. The question How many Calories should I eat in a Day is always on my mind.

Without question, parties are great for socializing, having fun and eating great food. But at the same time it is really important to avoid binge eating. This is why I definitely consider how many Calories I should eat even on a party night.

Parties are sometimes sweet traps for binge eating and drinking. But if you keep your food cravings in control, avoid over eating and binge drinking, it does a lot of good to you.

Are fresh fruits and vegetables good for weight loss?

Though sugar is bad for health, you can still continue to eat fresh fruit and vegetables despite the sugar content in them. This is because fresh fruit and vegetables contain only small amounts of sugar.

How many Calories should I eat in a Day | Calories in common fruits
Calories in common fruits
How many Calories should I eat in a Day | Calories in common vegetables
Calories in common vegetables

Moreover the advantage of high levels of vitamins and minerals in fresh fruits and vegetables outweighs the risk of sugar in them.

Practical tips to cut down on calories while eating well.

As discussed above, you must be eating fewer calories than you burn if you want to lose weight. This is a simple statement to make but is practically difficult to achieve.

It is vital for your well-being that you must always eat nutritious food and a balanced diet. So, when you try to cut calories, you must make sure your diet does not fall short of nutrition.

If you just cut calories from your diet without proper justification, you may end up with malnutrition and fall ill.

You may also end up extremely hungry and then suddenly eat a lot of high calorie food to satisfy your hunger. This can potentially be disastrous for your weight loss plans and overall health.

So to cut calories while eating well, you must always seek support from your doctor and a nutritionist. They can help you make a great diet plan that provides you with all nutrition you need with fewer calories.

A doctor and a nutritionist can precisely help you with How many Calories should I eat in a Day.

Dieting for weight loss may sometimes involve making some permanent changes to your diet. Some of the popular and very helpful tips to cut calories without losing nutrition are as below.

Eat high protein diet

Protein is the top nutrient for weight loss. A high protein diet cuts your food cravings. When you eat high protein diet, you will feel less hungry and eat fewer calories than normal. This makes you lose weight.

Replacing other nutrients on your plate with protein is very easy and simple. It is also possible to make great tasting dishes with protein.

How many Calories should I eat in a Day | high protein diet
Benefits of High Protein Diet

When you eat high protein diet, you spend more calories to digest your protein rich food. This is because protein needs more energy to digest. Such burning of additional calories also helps to lose weight.

A high protein diet is also very filling. When you eat high protein diet, you feel full for longer. High protein food cuts your hunger cravings and you eat fewer calories.

Thus when you increase protein content in your food, you automatically eat fewer calories than normal and burn more calories than you eat. Both these factors help you lose weight.

Also researchers proved that high protein diet reduces obsessive thoughts about food and cuts the desire for late-night snacking.

So we can summarize and say that a permanent increase in the protein content of your diet helps you to lose weight. Such a high a protein diet also cuts down the risk of weight gain in future.

Replace all soda, juices and sugary drinks with water

All soda, juices and sugary drinks are very high in sugar and calories. They increase the risk of many health problems including obesity, diabetes and hypertension.

Many researches proved that soda, fruit juices and sugary drinks are the highest contributing factors for obesity.

Doctors refer to calories in soda, fruit juices, sugary drinks etc. as liquid calories.

Such liquid calories are more dangerous than solid calories. This is because brain does not recognize or register liquid calories in the same way as solid calories.

As a result, when you drink such sugary drinks, your brain does not recognize that you already consumed some calories. Your brain still allows you to eat a lot of other foods too.

In case of solid calories though, your brain recognizes the calories you already ate and compensates by making you eat fewer calories of other foods.

The high sugar content in such drinks also increases the risk of other health issues such as diabetes, heart disease and hypertension. For these reasons, it is important to stay away from sugary drinks, juices and soda.

As a good practice you may avoid all sugary drinks such as soda, fruit juice, chocolate milk and replace these with water. Water actually helps you lose weight while sugary drinks make you gain weight.

Drink at least 2 liters of Water per day

Drinking 6-8 glasses of water every day can help improve overall health quickly. Drinking sufficient water in a day can help a lot in weight loss.

Water is also very important to improve metabolism and overall health.

Drinking at least 2 liters of water a day can make you burn more calories. This can help you feel better and lose weight too.

Also it is a great idea to drink water before a meal. When you drink some water before a meal, you feel full and as a result you eat less than normal. Thus water before a meal can trick you to feel full and eat les. When you eat fewer calories than you burn, you begin to lose weight.

Drinking at least 2 liters of water a day can also help you release water trapped in the body. Such trapped body water causes weight gain known as water weight.

Some experts say you can drink caffeinated beverages such as coffee and green tea also instead of water. Some believe that caffeine in such drinks helps boost metabolism. You may also find coffee and tea more appealing to drink than water.

Exercise, weight training and cardio workouts are great for weight loss

Once you start eating fewer calories than normal, your body responds to compensate for reduced calorie intake by making you burn fewer calories.

In other words, when you start eating fewer calories, your metabolism begins to degrade.

Another side effect of eating fewer calories is muscle loss. Loss of muscle mass damages metabolism even more.

To address such side effects of loss in metabolism and muscle mass, you may exercise regularly.

Regular workout improves your metabolism and any weight training will help build muscles. A regular exercise thus prevents muscle loss and keeps metabolism in a good shape.

You can do some regular exercise by joining a gym or health club and workout with a qualified trainer. This can give you great results in weight loss very quickly.

If you cannot go to a gym you can do simple exercise at home too. These can include yoga, sun salutations or surya namaskar, push-ups, squats etc. Cardio exercises such as walking, swimming or jogging are also great for overall well-being and weight loss.

Regular exercise also offers other benefits such as longer life, better mental ability, a feeling of happiness, lower risk of diabetes, hypertension, heart disease etc.

Avoid refined carbohydrates and sugars

As refined carbohydrates and sugars have no useful nutrient in them and are very harmful for weight loss, it is better to avoid them.

Cutting down carbs in your diet also brings your appetite down. When your appetite comes down, you automatically eat fewer calories and lose weight.

Some studies proved that eating low carb natural diet is more helpful in weight loss than eating a low fat diet. Knowing how much carbohydrates to include in your diet is crucial for weight loss.

Whole foods such as whole grains and whole cereal are a good diet to get the carbs that we need to sustain a good health. Whole grains and cereals are also great source of fiber that can help you in weight loss.

Avoiding refined carbs and sugars also helps reduce the risk of other diseases such as diabetes, metabolic health problems etc.

Copyright How many Calories do I need to lose Weight

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