Calories Needed Per Day
To Lose Weight

The number of calories needed per day to lose weight is slightly less than the number of calories needed for a person to maintain weight. In determining the number of calories burned in a day some basic calculations can be performed.

However, when determining the number of calories needed per day to help people lose weight, there are a number of areas that need to be taken into consideration first.

Obviously everyone is different when it comes to their own, individual amount of calories burned in a day based on their metabolic rate. Plus, a person's calorie expenditure, from work and exercise also have an impact on their calories needed per day to lose weight.

Calories Needed Per Day

The number of calories needed for a person to lose weight is really an arbitrary figure simply because the amount of calories burned in a day varies so much due to many factors.

For example, if you reduce your daily calorie intake, your metabolism slows down to adjust to this. On the other hand, an increase in your calorie intake results in a corresponding increase in your metabolic rate.

As a result, the exact number of calories burned in a day for an individual does not exist and therefore calorie counting should not be relied upon as an accurate way to assess the number of calories needed for a person to assist their weight loss efforts.

Nevertheless, determining the approximate number of calories burned in a day can help people determine the correct portion sizes of their meals and then by being consciously aware of the hunger mechanism in their body they can then determine whether they need to increase or decrease their portion sizes from there.

As a guideline to determine the number of calories needed per day, I use the following basic calculation for clients:

Body weight x 20 Calories (+ 0-5 depending on activity level)
= Daily Calorie Intake (DCI)

This should always be capped at around 2,000 calories per day because people who are obese almost always have some additional metabolic or physiological problem(s) that has/have contributed to their weight gain.

Far more detailed information on this very interesting topic is covered in my e-book, Look Good Feel Great, which took me 8 years to write!

In the book I cover how to determine Meal Calorie Intakes (MCIs), determine the macronutrient ratio (carbohydrate, protein and fat) in order to maximise your weight loss for each meal and also how to determine how many calories are needed in a meal.

The Macronutrient Information Table provides a comprehensive listing of most basic foods so you can calculate your meals and portion sizes with relative accuracy. I can honestly say that it is a fantastic tool if you are serious about getting amazing results by determining the amount of calories burned in a day.

It is the exact same table I use when helping bodybuilders prepare for competitions.

Here is a Food Calories List that will give you an idea of the information provided by the Macronutrient Table.

You can use the DCI calculation to determine approximately how many calories are needed per day to help a person lose weight.

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