Calorie intake for weight loss

By | July 2, 2015

How you get fat or obese is related to how you intake calories. It is really important to keep check and balance of calories you intake. World Health Organization figures out the cause of being fat and obese as, “It is an energy imbalance between calories consumed and calories expended”. Calorie for weight loss is to keep a balance between how many calories you take and how many of them you consume. If intake of your calories is too high and you do not consume many calories then excess of the calories get stored in your body. These stored calories make you fat and obese. Use or expenditure of calories is related to physical activity that you accomplish. If you are not involved in physical activity for such a long time you will not consume calories and they will get stored in your body.

Calorie intake for weight loss

How excess calories get stored in body?

Your body absorbs and releases energy continuously as long as your calorie intake is in accordance with you calorie expenditure or consumption. But when your calorie intake increases then what is required for your daily activities then you start putting in weight and you become fat and obese.

Among total calories that you take daily only those calories are burnt or consumed that are required by the body to do various tasks, acts or work. If we subtract calories that are required by the body to do all these activities from net or total calories that we take, the answer that we get is excess calories.

Excess calories are stored in body fat cells, tissues, muscles and liver in the form of glycogen or fats. Glycogen is the main source of energy for any physical activity or exercise. It forms glucose on hydrolysis. Calorie intake for weight loss should be given much importance.

How much calories you should take depends upon your age, height, gender and physical activity that you do. Below is the Weight loss calorie calculator in accordance to your age, height and gender.

Weight loss calorie calculator

Age 18 18 25 25
Gender Male Female Male Female
Weight 100 100 160 160
Height 5”2 5”2 5”8 5”8
Activity Light exercise 3 times/week Light exercise 3 times/week Light exercise 3 times/week Light exercise 3 times/week
Calories to maintain weight 1860 1632 2274 2045
Calories to lose 1 lbs in 1 week 1360  1132 1774 1545
Calories to lose 2 lbs in 1 week 860  632 1274 1045


Generally it is recommended that you take 500 to 1000 calories less than total calories required by your body. It will help you lose 1 to 2 pounds within a week. It is because decreasing 500 calories in your diet a day will decrease 500 * 7 = 3500 calories within a week. Deficit of 3500 calories a week is enough to lose 1 pound in a week. So by trimming 500 calories a day you can lose 1 pound in a week and 4 to 5 pounds in a month. This is the healthy way to loose weight. If you try to lose more than 1 pound in a week by trimming more than 1000 calories a day then you have to bear serious consequences as it would be harmful for you. With 500 calories cut down you are on the safe side. So have patience if you are having 150 pounds or above I know it will take a bit long but it is healthy and safe and at the end of the day it works a lot. There are many products that claim to lose dozens of pounds within 7 days. Though in some cases it works but it is not safe to use. It may cause nutrient deficiency in the body and results in various disorders and abnormalities.


Weight loss calorie calculator


How to maintain Calories for weight loss:

If you want to lose weight then first off all have a look at how much calories that you consume. First of all to lose your weight, decrease your calorie intake that you were previously taking. Try to use food and drinks that are low in calories but rich in necessary nutrients and vitamins for the body such as proteins, potassium, calcium, vitamin A. Vitamin C, Vitamin B12 and biotin. Also consume food that is rich in fiber.

You should consume calories that are necessary for carrying out your daily activity. You should consult your nutritionist. He or she will ask you in detail the following questions

What are you daily activities?

What type of your job is?

How much physical activity do?

What do you do on weekends?

How much you walk?

How much exercise you do?

How often you walk through stairs?

These questions when answered will help your nutritionist to calculate how much calories are necessary for you to carry out your daily life activities. As if you are interested in loosing excess of your weight than it is of great importance that you only take only that amount of calories that you require as if you made intake of too much calories then they will get stored in you cells and tissues in the form of fats and glucose.

Exercise help to burn calories:

When you do exercise or workout your rate of breathing increases. For increased breathing you require more oxygen. Increased breathing accompanied with muscle movement requires calories. When these calories are burnt you loose fats. Burning of fats result in weight loss

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