Caloric Intake Guide for Weight Loss

There are plenty of ways to lose weight, but not all of the methods or diets touted on the Internet or in the media are safe. The safest, most effective way to lose weight is to take in fewer calories than your body uses and to engage in regular exercise. The information provided here is intended only as a caloric intake guide for weight loss and should not substitute for the advice of your physician or dietitian.

Calories Needed

• In order to determine the number of calories you need per day just to stay alive--your resting metabolic rate (RMR)--you can simply multiply your weight by 10. For example, a person who weighs 165 pounds needs 1,650 calories just to maintain normal body processes.

  However, because we do not just lie in bed all day, we require additional calories for the regular activities we engage in. This will vary slightly from person to person, but a sedentary individual should add 20 to 40 percent of their RMR, a moderately active individual should add 40 to 60 percent of their RMR, and a very active person should add 60 to 80 percent of their RMR in order to determine the minimum number of calories they need per day. Using the above example, if this person is moderately active, they need to consume 2,310 to 2,640 calories per day.

Calories Consumed

• Once you've determined the minimum number of calories you need per day, you need to compare that with the number of calories you're actually consuming. While weight loss requires you to reduce the number of calories you're consuming, you should not be getting fewer calories than your RMR. This means that a 165-pound person should always have AT LEAST 1,650 calories per day, or they could significantly damage their bodies and throw off normal body processes.

Weight Loss

• The first step in weight loss is to reduce the number of calories you are actually consuming to the number of calories you need. Once you've reached a consistent weight by doing so, if you feel you need to lose more weight, then you should begin reducing calories again. Dietitians and physicians recommend that you reduce by 500 calories every 4-6 weeks until your weight-loss goals are reached, but maintain that regular physical exercise and a nutritious diet are also necessary for this to be a safe and healthy process. Additionally, there is significant evidence that unless these lifestyle changes are made, it is very likely that a person will gain back the weight they have lost.

Getting Support

• It is also very important that you discuss your weight-loss plans with a physician, dietitian, or personal trainer, as they can help you to make more nutritious food choices that will ensure you get the calories that your body needs to function properly while you lose weight.

  If you are significantly overweight or obese, then it is very possible that you might have certain health conditions that could be negatively impacted by changes in your diet and by exercise, which will need to be monitored by a physician for safety. While losing weight and becoming more physically fit might make these conditions better in the long run, transitions from our normal routines are always difficult for the body. Please do not attempt to make the lifestyle changes necessary for good health without support from your health care practitioners, family, and friends.