The Lose Weight Diet Blog

How Many Calories Per Day To Lose Weight? Daily Calorie Intake

August 4, 2010
Filed under: Diet & Nutrition,Weight Loss — TheLoseWeightDiet @ 5:18 pm

Do you want to know how many calories you need to eat per day to lose weight? If so, congrats. Asking about your daily calorie intake is something only a smart person who truly understands weight loss would do.

What I mean is, losing weight is literally ALL about eating the right total number of calories per day. Protein, fat and carbs are certainly important as well (as are the food sources of those nutrients), but above all else, your total daily calorie intake is the key factor in allowing you to lose weight.

So, let’s figure out what your ideal daily calorie intake should be. All it takes is two simple steps…

Step 1: Find Your Calorie Maintenance Level

Fat loss basically works like this…

There is a certain number of calories that each person needs to eat per day in order to maintain their current weight. This is what’s known as your calorie maintenance level. To lose weight, all you need to do is eat less calories per day than your “maintenance” amount.

Doing so creates a caloric deficit, and this causes your body to burn your own stored body fat for energy instead.

This is of course the scientifically proven fact that The Lose Weight Diet (and any other intelligent diet) is based on… just eating below your maintenance level on a daily basis.

So, that means that in order to answer the almighty question of how many calories you need to eat per day to lose weight, you first need to figure out what your daily calorie maintenance level is.

This maintenance level amount is based on a ton of factors specific to you and your body.

These factors include:

  • Weight
  • Height
  • Gender
  • Age
  • Activity Level
  • And a whole host of factors that are purely genetic.

To get a pretty close estimate of what yours is, just use the quick and simple calorie maintenance level calculator I’ve included right here. Don’t forget to come back here for step 2 right after.

Step 2: Create The Deficit

Alright, half way done. Now that you have an estimate of how many calories you need to eat per day to MAINTAIN your current weight, it’s time to figure out the daily calorie intake that will allow you to LOSE weight.

Which means… it’s time to create the deficit.

To do this, just subtract 500 calories from your estimated daily calorie maintenance level.

So, for example, if your estimated maintenance level was 3000 calories, you’d now start eating 2500 calories per day. Simple as that.

Doing so should cause you to lose weight at a rate of about 1-2lbs per week, which of course is the ideal recommended rate for safe, healthy, effective (and permanent) weight loss.

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To double check and make sure this is indeed the ideal calorie intake for you, just weigh yourself once per week (always first thing in the morning before eating or drinking) and keep track of what your weight does.

If you’re losing 1-2lbs per week, you’re perfect. If you’re losing more or less than that (or not losing anything at all), just add or subtract an additional 250 calories and see if you end up losing weight at the ideal rate over the next couple of weeks. If you are, perfect! If you’re not, keep adjusting like that until you are.

And then… that’s it. You’re done.

Now you know how many calories you need to eat per day to lose weight.

If you have any questions, I just created a quick and simple new site that covers just this topic in a lot more detail. It’s here: How Many Calories A Day

***NEW*** Still have questions about your fat loss diet? Confused about your workout? Need help putting it all together? Well, after nearly 10 years of requests, I've finally created the ultimate solution.

I call it The Ultimate Fat Loss Program, and in it I provide all of the answers, details and facts that make up the highly proven workout and diet system I've used to help countless men and women completely transform their bodies.

Now it's your turn. Learn how here.




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