Ideal Calorie Intake To Lose Weight

What Is the Ideal Calorie Intake To Lose Weight?

When it comes to losing weight, it’s incredible how many people turn to the latest fad diet, putting their money and faith in to something because of pure hype. They fall for the ludicrous promises of losing 1 stone in 1 week. Of stripping away their fat in record time, whilst eating whatever they like.

The truth is, there is no such thing as a miracle or magic diet. The only way to lose your fat, and stop if from coming back, is to monitor your calorie intake. By consuming the ideal calorie intake to lose weight.

But you have to eat the right foods whilst cutting back on your calories. Some foods you should avoid entirely, as they actually force your body to store fat, whilst others help you mobilize fat. Let me explain.

Why an optimum, ideal calorie intake to lose weight is the quickest way to reach your goals

The average female requires an average of 2000 calories per day. These calories sustain all bodily functions and provides the fuel to get through a day’s physical activities. For a male, it is a calorie intake of 2500 calories per day.

But what happens when you consume more than this?

If your calorie intake is consistently more than these average daily requirements you will gradually put on weight. To be blunt, you will get fatter. How quickly you put on weight will obviously depend on how many calories you eat over and above these average calorie requirements.

This is because all those excess calories, the calories that your body does not need, will be converted in to fat, and this fat will be stored under your skin and around your organs until a time that you might need it.

However, if you were to do the opposite, if you were to consistently, day after day, cut your calories so you consume less than these daily average calorie requirements, then you will lose weight.

This is because your body, to make up the difference between the calories it needs and the calories you consume, will start to eat in to your fat stores. This is known as your calorie deficit.

And this is the key to weight loss. It is obvious, and we all know it. It’s not a secret formula. It’s just the truth of weight loss. Let me put this in a more succinct way.

If you burn off more calories than you consume, then you will lose weight.

Remember this short statement. And live by it. It is the key to your weight loss and whether you reach your ideal weight.

Finding the ideal calorie intake for weight loss: calorie deficit to fat weight loss

Did you know that in every pound of fat you have stored under your skin there is 3500 calories of energy? This is extremely, unbelievably, fantastically useful information.

It means, when your calorie deficit reaches 3500 calories, you will have lost 1 pound of fat. Jump on the scales and you will be 1 pound lighter. Amazing.

Repeat this, continue to burn more calories than you consume, and you will lose 1 more pound each time your calorie deficit reaches 3500 calories.

If you spread this over a week, if means that all you need is a daily 500 calorie deficit to lose 1 pound of fat per week.

But do note, a calorie deficit or much more than this will leave you feeling lethargic. If you continue for a period of time then you will suffer from burn out. And when this happens, no amount of willpower will stop you gorging your face with high calorific foods, like chocolate, cake, and the like. With this in mind, we now know the ideal calorie intake to lose weight. It is 500 calories below your average daily calorific needs. For women this is 1500 calories per day, and for men it is 2000 calories per day.

Cutting calories is not the only way to increase calorie deficit

Just because the maximum you should cut your calories by is 500 calories per day, it does not mean you can’t lose more than 1 pound per week. You can lose more. Much more.

You just have to increase your calorie deficit. Through exercise!

That might have put you off, but don’t despair. You can build up slowly, until, doing the right kind of exercise, you can burn 1000 calories every training session. That is incredible. Your excess weight will simply drop off.

So to summarise, the key to weight loss is to increase your calorie deficit! Whether you want to lose a stone of fat or 5, maintaining a deficit is the only true way.

How much weight do you need to lose?

It is always good when starting out to have an idea of how much fat you need to lose. Just to give you a target. If you have to lose quite a lot of weight, you can then split your overall target into smaller, more manageable targets. This will help keep you motivated to reach your target.

You can use the BMI Calculator to help you determine how much weight you need to lose. The BMI calculation does have a few limitations, but it is a great tool to help give you an idea.