Recommended Caloric Intake for Weight Loss

Fad diets and weight loss trends are marketed to the overweight, aiming to prove that the secret to weight loss lies in their product or method. The truth of the matter is successful weight loss does not depend on how many cups of tea you drink each day. It is not about eating 5 small meals, 2 snacks, and a protein shake instead of 3 normal meals. The real secret to weight loss is simple...burn more calories than you consume.

Recommended Caloric Intake

• The recommended caloric intake for weight loss varies from person to person and can be dependent on factors such as gender, physical activity level, starting weight, and weight-loss goals. Caloric intake can also be dependent on an individual's current state of health. It is important to consult a doctor before beginning a weight-loss or exercise program. According to the 2005 Dietary Guidelines, the USDA states that cutting 500 calories per day from your diet to achieve weight loss is commonly needed.

Calories In

• The number of calories that need to be consumed varies from person to person. On average, a 30-year-old female who is moderately active should consume around 2000 calories per day. A 30-year-old moderately active male should consume about 2600 calories. These are suggestions are based on the Dietary Guidelines and should be adjusted to meet individual needs. Height and current weight make a difference in determining caloric needs. It is important to remember that almost everything we eat and drink contains calories.

Every Calorie Counts

• Be smart about the types of foods and beverages that you consume to get the biggest benefit from your calories. For example, a handful of almonds, a cup of baby carrots, and a piece of string cheese are going to add up to about 300 calories. From those calories you are getting protein, calcium, beta carotene, vitamin C, vitamin B, fiber, iron, and magnesium. This combination can boost energy levels and keep hunger at bay for several hours. Alternatively, a medium-size piece of chocolate cake is going to run well over 300 calories, offers very little nutritive value, and will hardly put a dent in hunger pangs.

Calories Out

• Monitoring the calories going in to your body isn't the only part of weight loss. Physical activity is required to burn calories, too. The amount of calories that a person burns per hour during any given activity can vary. For example, on average, a 154-pound individual can burn about 280 calories per hour by walking. Generally, the more you weigh the more calories per hour you will burn. As weight decreases, so will the rate in which calories are burned. Getting physical is not only going to increase the rate at which you lose weight, it's also good for your heart and brain. Exercise can also reduce stress and helps you sleep better.

Make the Internet Your Friend

• Weight loss is not easy, but it can be done. Make a plan outlining your goals, what changes you want to make in your diet, and how you want to integrate physical activity into your routine. There are so many tools available online today that can help track calories and customize meal plans. Make those tools work for you and you will have a much easier time maintaining a healthy diet. Be sure to also refer to the Food Pyramid. Portion sizes count, but so do the type of foods you eat. Be sure to get the recommended servings of fruits, vegetables, and whole grains. Mypyramid.gov even has a menu planner that customizes a diet for you based on your current weight and your weight loss goals.