lose weight, 500 calories are subtracted per day for each pound
(454 grams) you want to lose every week.
To gain weight, 500 calories are added per day for each pound (454
grams) you want to gain every week. Total calorie levels less than
1200 calories are not recommended and weight loss of more than 2
pounds (908 grams) per week is also not recommended. For a more
balanced approach to a 1 pound per week weight loss, increase your
physical exercise activity. You can decrease calorie intake by 250
calories per day and exercise more to spend the other 250 calories.
This approach prevents decrease in your metabolic rate and promotes
increased lean muscle mass.
How Many Calories Should I Intake Daily?
The daily calorie intake calculator provides an estimate
of how many Calories you are currently spending per day. You can
see an explanation of the formulas here. One pound (453 grams) of
body fat is equal to 3500 calories, so a daily calorie deficit
of 500 calories should result in 1 pound fat loss per week.
In reality results can be different depending on particular person's
metabolism and activity level. Do
not attempt to immediately drop your calories to get weight lost
more than 1 pound a week. Extreme Fat Loss diets can be appropriaty
for very obese people and only after consulting a doctor. Lowering
daily calorie intake less than 500 calories should be seen as an
exception rather than a rule. The best way to lose weight faster
is to add more daily exercise level.
The Weight Loss Side Effects
Over time a body adapts to the lowered calorie level. Our body uses
less energy (lowered metabolism), and burns less fat.
This is why most of us reach a weight loss plateau. At this point,
the only option to lose more weght is to boost metabolism: increase
exercise level with maintaing recommended daily calorie intake.
Dropping calories less than 500 daily only lower your metabolism
- the moment you return to normal calorie intake the body starts
to gain weight back.
What happens when calorie intake is too low:
Muscle mass is broken down for energy (catabolism); metabolic rate
starts droping typically after 3 days of very low calorie intake
- this is coupled with the loss of muscle mass. With very low calories
inke you risk irritability, nutritional deficiencies, lost of activity
(fatigue, sluggishness). Your body is ready for regain in fat if
you immediately return to your normal eating patterns.
Minimum Daily Calorie intake
It is difficult to set absolute calorie levels because everyone
has different activity levels and body weight. There are set baselines
- these are 1200 calories per day.
Absolute levels don't work - but do give us a starting point. When
reducing calories: Try not to lower your calorie intake by more
than 500 calories below normal body needs. Doing so may invoke
the opposite response, which can lead to the Yo-yo dieting effect.
Try to gradually lower calories. A sudden drop (such as 500 calories
or more) can cause your metabolism to slow.