Daily Calorie Intake: How Many Calories to Lose Fat?

daily calorie intake

Table of Contents

Whether you want to maintain, lose, or gain weight depends on how many calories you consume every day. However, different factors such as gender, age, height, current weight, activity level, and metabolic rate matters. This article review daily calorie intake.

There are 3 main equations for counting calories:

1) The Harris-Benedict Formula
2) The Katch-McArdle Formula
3) The Mifflin-St. Jeor Equation

Although founded about 100 years ago, the Harris-Benedict prediction is still used in physical activity by the vast majority. New predictions like the Mifflin St Jeor equation are more accurate because of lifestyle changes (1, 2).

The difference between the equations of Harris-Benedict and Mifflin St Jeor is around 5 percent.

Calorie Calculator

What Is A Calorie?

Our body uses some energy every day, and this energy comes from the calories we consume through our diet. Calories affect activity, body temperatures, type of body, and the amount of lean muscle our body posses.

There are three main macronutrients our body receives calories from:

  • Protein
  • Carbohydrate
  • Fat

1 gram of Protein = 4 calories, 1 gram of Carbs = 4 calories, 1 gram of Fat = 9 calories.

3 Things to Keep in Mind

1. The number of calories you ingest every day determines whether you gain weight, lose weight, or maintain weight.

2. The calories you are eating will dictate what kind of weight you will lose, whether it is fat, water, or muscle. Therefore, you also need to count what type of food you are eating.

3. The most accurate way to measure daily calorie intake is to determine how many calories you need and then decrease those calories by 25%.
For at least a couple of days, it’s suggested using a calory counter to see how many calories you are eating.

Daily Calorie Intake

An average male requires 2500 calories to preserve weight and should eat 25% fewer calories to lose one pound of weight a week. Average women need to eat 2000 calories a day to maintain weight and should eat 20% fewer calories to lose one pound weight a week. This depends on the number of factors such as age, height, weight, and activity level. Here are 3 evidence-based fat loss tips.

1. Reduce Carbohydrate Intake

Cutting the carbohydrates will reduce your appetite and cause you to eat fewer calories. The low-carb diet can reduce 2 to 3 times more weight than the low-fat diet (3, 4, 5, 6, 7, 8).

Not only this but also low-carb diets offer many other health benefits, especially for people with type 2 diabetes. Low-carbs diet doesn’t mean you stop consuming quality fiber-rich foods focus on dark green vegetables and eat one unique meal at a time.

Cutting carbohydrates can contribute to weight loss, and reduce appetite.

2. Eating More Protein

Protein is the king of nutrients for weight loss. The easiest and effective way to lose weight with minor effort is to add protein to your diet. Studies have shown that proteins enhance your metabolic rate and reduce your appetite (9).

A high protein diet can increase the calorie-burning process by up to 100 calories per day. Studies show people who eat 30% of daily calories coming from protein, consumed fewer calories per day (10, 11, 12, 13).

In addition, protein can also reduce late-night snacking. However, if you want to lose weight efficiently, consider increasing your protein consumption permanently. It will not only help you lose weight but will also prevent weight regain if you ever give up on your weight loss plan (14, 15, 16).

Increasing your intake of protein can increase metabolism, reduce starving and appetite.

3. Regular Exercise

If we eat fewer calories, your body saves energy and makes you burn fewer calories. Therefore, the long-term calorie restriction can reduce metabolic rate considerably. Not only that, but you will also lose lean muscle mass.

The only consistent strategy to prevent catabolism is regular exercise. This prevents muscle loss and prevents a decline in your metabolism during long-term calorie limitation (17, 18).

If you can’t make it to a gym, perform bodyweight exercises at home, such as push-ups, and squats. Some cardio exercises such as walking, swimming or jogging may be important for optimal health and general well-being.

In addition, regular exercise has many benefits, including longevity, reduced risk of sickness, and more energy (19, 20, 21).

Regular exercise is important because it lowers the risks of catabolism and prevents your metabolic rate from slowing down.

The Bottom Line

Some simple changes in diet and lifestyle such as workout, proper hydration, increased protein intake, and reduced carbohydrate intake, can cause healthy weight loss.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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