Calorie Intake to Lose Weight

What is the lowest calorie intake to lose weight?

Calorie intake should be reduced in order to lose weight, but how much of a calorie cut could make a big difference? Many dieters make the mistake of cutting calorie intake too much, too soon. They choose to follow a very low calorie intake diet in the belief that more fat will be burned from their excess fat stores.

They lose weight rapidly, but fail to realize that most of the loss is simply fluid lost from the cells. The body ends up using up a large portion of protein and carbohydrate stores (Glycogen in the muscles), in order to balance energy metabolism. This is required to provide energy to make up for the deficit from the low calorie intake. Fat is used up but, only a small percentage.

You must cut calorie intake to lose weight. Sensible weight loss for healthy adults should start with a 500 calorie intake reduction from what the body requires. Then if progress halts for a week or so, calorie intake can be reduced by burning a further 200 calories. This way the body can slowly establish a new energy balance, rather than shocking the system into breaking down lean weight, which actually helps keep the metabolism high, meaning more calories can be burned!

 It is also recommended that light exercises should be performed (with doctor/physician approval first), in order to increase calorie burning. Relying solely on diet to lose fat weight may lead to disappointment!

The calorie intake to lose weight should never go below a 1200 calorie diet mark, and in most cases, should stay above 1500 calories. Remember, with 3500 calories to each pound, losing stored fat will be a gradual process therefore, a reduction in calorie intake should be gradual too!

Calorie Needs to lose weight

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake to lose weight is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie intake to lose weight level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.