How To Determine Your
Calorie Intake To Lose Weight

In order to determine your calorie intake to lose weight, there are a few simple calculations required. However, it is important to be aware that counting calories over the long term is not essential.

The purpose of determining your daily calorie intake to lose weight is to simply be aware of your portion sizes.

Once you can visually determine the approximate portion sizes for you then you no longer need to rely on counting calories to lose weight. This process may last about a week.

Calorie Intake to Lose Weight

Plus, the downside of counting calories to lose weight is that your body adjusts its metabolism up or down depending on your daily calorie intake.

The recomended daily calorie intake for both men and women is 20 calories per kilogram of body weight per day (1 kilogram equals 2.2 pounds) with a maximum, 'calorie ceiling' of 2000 calories per day for an average person. However, if you are active you can add 1-5 calories per kilogram depending on the duration, frequency and intensity of the exercise you perform.

If someone is over 100 kilograms there is no need for them to consume more than 2000 calories per day. That amount of food should supply their body with all the nutrients it needs to function well if the correct combination of foods have been selected.

Furthermore, if they weigh more than 100 kilograms (220 pounds), then it is highly likely that they have a metabolic problem so there is no need to consume more calories than this.

In saying this, it may be possible to consume more calories than the 20 calories per kilogram per day if you modify the macronutrient ratio of your daily food intake and become selective about your sources of carbohydrates. This generally means eating more protein than carbohydrates, eating more low and medium-density carbohydrates and having more 'good fats' and less 'bad fats'.

For more detailed information on how to determine your calorie intake to lose weight, sources of protein, fats, low, medium and high-density carbohydrates, as well as the calories and macronutrient content of foods, get a copy of my e-book, Look Good, Feel Great!

It will show you the exact steps used to determine the calorie intakes and macronutrient profiles for achieving extreme leanness. This system has been used by many competitive bodybuilders and fitness athletes to prepare for competitions and they have been able to achieve low single digit percentages of body fat.

Best of all, the same system can be used effectively by you to achieve your own weight-loss goal quickly and easily.

So the overall message is that counting calories to lose weight, whilst being beneficial to some extent, is certainly not something that you need to focus on too much if you want to achieve your weight-loss goal. If you're interested in determining your calorie intake to lose weight, keep it in perspective!

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