Mary James

Cracking The Code: Understanding The Optimal Calorie Count For Your Health

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People often think of weight loss and calories as this mysterious, impossible thing. And, while weight loss (and willpower!) can be difficult, it’s actually not that much of a mystery.

Even though there are tons of diet plans out there, most of them claiming 'miracle results', the truth is and always has been that losing weight is as simple as a mathematical problem. If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat and eventually muscle mass.

Let’s Break It Down

Your body needs a certain number of calories to survive and carry out normal activities such as walking, blinking and talking.This number is the number of calories your body needs to live - called your basal metabolic rate, or BMR.

This is the number of calories you would burn even if you didn't move a muscle all day.If you eat more than your BMR in a day and don't burn calories through exercise, you could gain weight. If you eat less than that, you cannot lose weight. Plain and simple.

But How Much Should I Eat?

The short and simple answer is that, to lose weight, you need to eat below your BMR amount each day, or eat above it and burn off the excess if you want to lose weight.

However, a lot of factors are at play in the weight loss game. Factors such as your age, current weight, gender, and weight loss goals all determine how much you should eat per day. Fortunately, you can figure out a good number for you by using an online weight loss calculator.

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What To Do Next

Once you've worked out how many calories your body needs to lose weight, the next step is to eat the right amount of calories.While it's true that you can get all the calories you need to lose weight from a cupcake or crisps and still lose weight, it's not very healthy for your body.

To be both full and healthy, you want to get your calories from good, nutritious sources, such as lean meat, plenty of vegetables and fruit. You can make your own healthy eating plan or consult a dietician to help you make a plan that fits your calorie needs and weight loss goals.

Don’t Forget To Exercise!

Finally, never underestimate the importance of exercise! You can subtract calories burned through an exercise from your daily caloric intake, allowing you to eat more or to lose more quickly.

You can join a gym or get a trainer, but also remember that all kinds of activities, from cleaning your house to dancing with your child, burn calories and count as exercise. Use a helpful exercise calculator to help you determine how many calories you burn from specific exercises.

The Bottom Line

Recommended calorie intake depends on factors such as age, height, gender, lifestyle and general health. So, whatever your health and fitness goals, choosing your food carefully and listening to your body's signals about satiety may be the best way to go.

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FAQ

I JUST WANT A SIMPLE ANSWER: HOW MANY CALORIES SHOULD I EAT?

Unfortunately, there's no one-size-fits-all answer. Your ideal calorie intake depends on a unique blend of factors: age, sex, activity level, body composition, and even genetics. A 20-year-old gym rat needs vastly different fuel than a 50-year-old desk warrior. Remember, calories are simply energy units, and your body's energy demands are personal.

FINE, SO WHAT FACTORS AFFECT MY CALORIE NEEDS?

Think of it like a personalized formula:

  • Age: Younger bodies tend to burn more calories due to higher metabolism.
  • Sex: Men generally have higher muscle mass and burn more at rest than women.
  • Activity Level: A marathoner needs more fuel than a couch potato.
  • Body Composition: Muscle burns more than fat, so those with more muscle mass have higher needs.
  • Genetics: Some inherit naturally efficient metabolisms, while others burn slower.

CAN I CALCULATE MY IDEAL INTAKE ONLINE?

Online calculators can provide a starting point, but remember:

  • They rely on averages, not your unique body.
  • Accuracy can vary depending on the calculator and how ehrlich you are with your info.
  • They don't factor in individual nuances like health conditions or workout intensity.

SHOULD I COUNT CALORIES TO LOSE WEIGHT?

It depends. Counting can be helpful for awareness, but it can also become obsessive and counterproductive. Consider:

  • Mindful eating: Focus on quality foods and intuitive hunger cues instead of fixating on numbers.
  • Seek professional guidance: A registered dietitian can tailor a plan based on your specific needs and goals.

I HEARD "BASE METABOLIC RATE" MATTERS. WHAT'S THAT?

Your BMR is the bare minimum number of calories your body needs at rest to function. Think of it as your body's idling speed. Activity level then adds to this base to determine your total needs.

OK, SO HOW DO I ACTUALLY FIGURE OUT MY IDEAL CALORIE INTAKE?

Here's the key:

  • Start with a BMR calculator online, but remember it's just an estimate.
  • Consider your activity level and adjust accordingly.
  • Track your progress and adjust based on results.
  • Seek professional guidance for personalized planning and support.

Remember, calorie needs are complex. Don't get lost in the numbers; focus on fueling your body for health and well-being. Listen to your body, seek expert advice, and enjoy the journey towards a healthier you!

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See how easily you can get fitter. 

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About the Author Mary James


I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

  • Hi Marry, I love to eat pizza, burger, etc and I am gaining my weight. I can’t understand how I control my Calories intake. I also have an exercise bike. Do you have any suggestions for me?

  • Sure, I’ll follow it. Thank you for your quick response.

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