When we eat food, it undergoes digestion and metabolism in our body to generate energy, which is stored or consumed by the body for its general functioning. Calorie is the earliest known unit of energy and hence, there is a general conception regarding “calorie intake” which actually signifies energy intake. Here’s how to find what is the required calorie intake to lose weight.
How to Determine Calorie Intake to Lose Weight?
The best answer to the question is that it’s relative! But, if you insist on numbers, it’s said that the average requirement for a woman is to consume 1500 calories a day and that for a man, it’s 2000 calories a day. But, this is an unsatisfactory answer. This is completely based on the law of averages, and for those on the extremes, this data is irrelevant.
How to Count Calorie Intake to Lose Weight?
The basic principle of losing weight, is to burn more calories than you eat. In other words, it’s essential to maintain a calorie deficit between calories consumed and calories burnt. This is similar to spending more than you earn. Now, to know daily calorie intake to lose weight, you must first know the calories in 1 lb of fat. There are approximately 3,500 calories in 1 lb fat. This means you need to burn 3,500 calories of energy to achieve a pound of fat loss. If you wish to lose weight, you must attempt it step-wise.
Step #1
First of all, you need to know how many calories, you must consume to support your body weight. For that, you need to know your Basal Metabolic Rate (BMR). BMR is defined as the number of calories, the body uses a day in performing basic, life-sustaining functions like keeping the heart beating, breathing, maintaining kidney and liver function, etc. One of the ways of calculating BMR is by the Harris-Benedict formula as given below:
For Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in years)
For Women: BMR = 65 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)
Therefore, the caloric intake to lose weight for men will be calculated differently as compared to the calorie intake to lose weight for women.
Step #2
Next, you need to calculate the Total Daily Energy Expenditure (TDEE). To calculate TDEE, multiply the BMR by a factor that corresponds to the level of activity you are involved in everyday. The following table gives the multiplication factors corresponding to the level of activity.
Amount of Exercise
Total Daily Energy Expenditure (TDEE)
Very less or no exercise at all, mostly desk job
TDEE = 1.2 x BMR
Somewhat active, exercise 1 to 3 times per week
TDEE = 1.375 x BMR
Moderately active, exercise 3 to 5 Times Per Week
TDEE = 1.55 x BMR
Heavy exercise, sports 6 to 7 times per week
TDEE = 1.725 x BMR
Very heavy exercise, physical job, training twice a day
TDEE = 1.9 x BMR
Now, for example if you come in the first category and your BMR is 2,000, then the TDEE for you would be 2,400 calories per day. This means that you burn a total of 2,400 calories in a day of normal routine.
Step #3
Set a target for a small period. The target must be realistic and for a brief period only. Ideally, it should be to lose 1 lbs per week. If you want to know the calorie intake to lose weight fast, set a target of 2 lbs per week. If you choose to shed 1 lb of fat in a week, then you must create a deficit of 3,500 calories per week, or a deficit of 500 calories per day, i.e. if you burn 2,400 calories a day, then you must restrict the calorie intake to not more than 1,900 calories.
Step #4
You can achieve the above deficit, either by reducing the daily intake or by increasing the TDEE, or using a combination of the two may be the best way for you. That is, by marginally dropping food intake and gradually increasing fat burning exercises. Trying to increase the physical activity and maintaining food intake is a highly advisable option, rather than dropping the food intake or choosing starvation. Another option is to consume negative calorie foods. The body spends more energy on digestion and the metabolism process of these foods, as compared to the energy generated as a byproduct of the process itself. In other words, it is an endothermic process. Read more on how many calories should I eat to lose weight.
I hope your query on ‘how to count calorie intake to lose weight?’, is answered. The concept of BMR and TDEE should be very helpful in going a long way in helping you manage your calorie intake to lose weight.
