How to Calculate Calorie Intake for Weight Loss

It is well-known that reducing your calorie intake is essential for weight loss and that a regular and consistent low-calorie diet can be effective for most people.

Calorie intake and expenditure are two key factors for successful weight loss. The number of calories needed to lose weight varies for each person, depending on several factors, including age, gender, physical activity, and metabolism. In order to lose weight, one needs to eat in a calorie deficit, which means you must burn more calories than you consume. A generally safe weight loss rate is an average of 0.5-1kg per week.

Knowing how many calories you should consume each day can help you make smart food choices. It’s also important to make sure your diet is helping you achieve your desired body size. Read on to learn how many calories you need to lose weight and how to calculate them.

What Exactly Are Calories And A Calorie Deficit?
How To Calculate Calories For Weight Loss?
Is 1200 Calories Enough To Lose Weight?
How To Reduce Daily Calorie Intake For Weight Loss
Dietitian’s Recommendation
The Final Say
FAQs
References

What Exactly Are Calories And A Calorie Deficit?

Calories are a measure of the amount of energy contained in food. Carbohydrates, fats, and proteins are your body's main source of energy and are the nutrients that contain calories. Regardless of which nutrient they come from, the calories you consume are either converted into energy or stored in your body as fats.

Your body needs energy constantly (even while sleeping!) and uses calories from food to keep going. Just as a car needs fuel, every cell in your body needs energy to function properly. They get this energy from the food you eat. Your body breaks down this food during digestion, releasing the energy it contains. These food calories are now converted into energy that powers everything you do, including breathing, thinking, walking, sleeping, and digesting.

However, your body may not need to use all of its energy right after eating. Most of the extra calories are stored as fat, but they are also stored as carbohydrates for later use. When you go to the gym, study hard for a test, or do other energy-intensive activities, these reserves provide the energy you need to get through it.

If you eat fewer calories than you burn through your activities, the extra calories will accumulate, resulting in weight and fat gain. If you burn more calories than you burn, you will lose weight. This happens because you are in a calorie deficit that causes your body to burn stored fat since it does not get calories from your food intake. In fact, weight loss is impossible without a calorie deficit. However, factors that determine an individual's calorie needs include:

Age
Body composition
Gender
Genetics
Heigh
Hormones
Medicine
Physical activity level
Weight

Also Read: Your Guide to Calorie Burning By Exercise: Top 7 Workouts For Maximum Burn In 30 Minutes

How To Calculate Calories For Weight Loss?

To know how many calories you should consume to lose weight, you need to know how much your body uses throughout the day. Let us see how you can calculate that.

Step 1 - Calculate Basal Metabolic Rate (BMR)

Your BMR is the total number of calories your body needs (at rest) to maintain basic bodily functions like breathing, circulation, and cell production. You can calculate this using the Mifflin-St Jeor equation:

Men's BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women's BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 16

Step 2 - Determine Total Daily Energy Expenditure (TDEE)

Your TDEE gives you an estimate of the number of calories you need per day, including your BMR, to maintain your current weight according to your physical activity. Once you have your BMR, adjust it based on your activity level to get your total daily energy expenditure (TDEE):

Sedentary (little to no exercise): BMR x 1.2
Light active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sport 3-5 days/week): BMR x 1.55
Very active (heavy exercise/sports 6-7 days a week): BMR x 1.725
Super active (very hard exercise and physical work every day): BMR x 1.9

Step 3 - Set A Target Weight And Time Frame

In order to lose weight, subtract 200-1000 calories from your TDEE to reach your daily intake goal.

Please note that these are general guidelines. It is important to monitor your progress and adjust as needed. For individual advice, a consultation with a nutritional therapist or health professional is always recommended.

Use ToneOp Fit’s Calculator

You can use the ToneOp Fit’s calculator to determine your ideal body weight and how many calories you need to lose weight effectively. Simply enter your age, height, and weight and get instant results tailored to your needs. You can also download the app for a better experience!

Additionally, you can reach out to our experts for personalised guidance on creating a calorie-balanced diet that supports quick and healthy weight loss. With the right tools and support, achieving your weight goals becomes easier and more manageable!

Is 1200 Calories Enough To Lose Weight?

To lose weight, one needs to create a calorie deficit by consuming fewer calories than the total amount they burn throughout the day. One way to do this is to reduce one's caloric intake by 200-1,000 calories per day, according to the pace at which one wants to lose weight. Some health professionals suggest a 500-750 deficit for sustainable weight loss.

It is not recommended to follow a 1,200-calorie diet without professional advice. Let's find out why.

The 1,200-calorie diet is a low-calorie diet that involves eating only 1,200 calories per day. Eating fewer calories than your body needs will result in a calorie deficit and weight loss. However, the number of calories (TDEE) you need will vary. Before starting your own diet, especially a low-calorie one, it is always best to consult a dietitian.

Though not recommended for their negative side effects and unsustainability, low-calorie diets like 1,200 calories a day are effective for weight loss for many people. For example, a study of 2,093 obese people found that a medically supervised 1,200-calorie-a-day meal replacement diet showed an average weight loss of 4.7% over 12 months.

In another study, adults following a commercial weight loss program that provided 1,200-1,500 calories per day lost an average of 6.8kg in 1 year. However, 23% of the 4,588 people who followed the 1,200-calorie-a-day diet dropped out of the study.

While low-calorie diets, such as 1,200-calorie-a-day diets, can initially lead to rapid and substantial weight loss, they can also be followed by more weight gain compared to diets that involve moderate calorie restriction. In a commercial weight loss study, researchers found that rapid weight loss led to greater weight gain during the weight maintenance phase.

Another study found that after following a very low-calorie diet of 500 calories per day or a low-calorie diet of 1,250 calories per day for 5 and 12 weeks, participants regained about 50% of the weight they had lost over the dieting period. This may be because low-calorie diets can lead to metabolic changes that conserve energy and prevent weight loss in the long run, such as increased appetite and cravings, loss of muscle mass, and reduced calorie burning, making it difficult to maintain weight loss long-term.

A nutritionally balanced diet combined with 150 minutes of regular physical activity per week, especially strength training combined with cardio, is the best way to maintain long-term health. Instead of suddenly restricting your diet, try cutting 200 calories a day for the first week and subsequently increase it to 400, 600 and 750 so you do not shock your body.

For a guided and proper approach to weight loss, consider ToneOp Fit’s Balanced Diet Weight Loss Plan, where a personal diet coach will guide you through the process. You will also get customised diet plans daily, regular dietician check-ins, and 24/7 expert support, along with a library of 60,000+ delicious recipes.

Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners

How To Reduce Daily Calorie Intake For Weight Loss?

How To Reduce Daily Calorie Intake For Weight Loss

Be mindful and adopt consistent practices to reduce your daily calorie intake for weight loss. Try the following ways to cut 500 calories every day:

1. Meal Planning

Prepare and organise your meals and snacks ahead of time to avoid spontaneous eating while still having healthy alternatives.

2. Balanced Eating

Each meal should contain lean proteins, healthy fats, dietary fibres and complex carbohydrates to help you feel fuller for longer and build muscle.

3. Portion Control

Make your plate or bowl smaller to better manage your meal size. When serving, measure the portions to understand the correct sizes.

4. Focus on Fibre

Foods high in fibre will keep you full longer than any other macronutrient, significantly reducing your daily caloric intake.

Also Read: Your Secret Weapon To Slim Down Fast: 20 Weight Loss Fibre Foods And Their Game-Changing Benefits

5. Smart Snacks

Choose healthy snacks such as nuts, yoghurt, berries or fruit. Avoid chips and cookies that are low in nutrients but high in calories. Also, cut down on outside food as restaurant food has more calories than home food because restaurants tend to use more oil and sugar, making their food higher in calories.

6. Stay Hydrated

Drinking 2-3 litres of water throughout the day keeps your body hydrated and full, which will reduce your calorie intake.

7. Eat Slowly and Mindfully

Take your time with your food and savour each bite slowly. Eating slowly will help you feel full and avoid overeating.

8. Remove Distractions

Never combine eating with watching TV, working on the computer, etc. Focusing on food helps reduce the excess calories.

9. Cook With Less Fat

Utilise grilling, baking or steaming instead of frying or using a lot of oil to reduce calorie intake.

10. Read Food Labels

Carefully read labels to get information about the serving size and calories contained in packaged foods.

11. Avoid Late-night Eating

Eat your last meal at least three hours before bed to avoid excess calories. Eating late at night makes it harder for the calories to be burned off, leading to fat storage.

12. Engage in Physical Activity

Regular exercise can burn fat and boost metabolism. Mixing cardio and strength training is recommended to lose weight.

Also Read: Top 15 Foods For Post-Workout Recovery And 6 Delicious Snack Ideas

13. Limit Alcohol

Some alcoholic beverages contain a high amount of calories. You can cut back on consumption or choose lower-calorie alternatives such as light beer, wine or spirits.

14. Eat More Protein

Protein helps maintain and build muscle mass with every meal and improves feelings of fullness, reducing overall calorie intake.

Also Read: Implement 7 Health And Fitness Tips For Weight Loss Results!

Dietitian's Recommendation

The amount of calories you should consume per day depends on your goals — whether you want to maintain, lose, or gain weight. The ToneOp app can help you track your calorie intake to make it easier to keep track of your daily intake of carbs, protein, fat, fibre, vitamins, and minerals. Working with a dietitian at ToneOp can help you reach your weight goal while ensuring you meet your nutritional needs without any hassle.

Dt. Lavina Chauhan

The Final Say

Determining the right amount of calorie intake for weight loss will depend upon several factors like age, gender, weight and activity level. It is recommended to eat 500 to 1,000 calories less than your TDEE to achieve a safe weekly weight loss of 1-2 pounds. In addition, incorporating exercise into their lives and ensuring a well-balanced diet containing all the nutrients will help them lose weight effectively and keep it off easily.

FAQs

1. Is burning 500 calories a day good?

Yes, burning 500 calories a day is a great start for people trying to lose weight. However, you still need to eat in a calorie deficit to lose weight.

2. How many calories should I eat a day to lose weight, or what is the recommended daily calorie intake to lose weight effectively?

To effectively and safely lose weight, it's generally recommended to consume about 500 fewer calories than your daily maintenance needs, which typically translates to around 1,200 to 1,500 calories for women and 1,500 to 2,000 calories for men, depending on factors like age and activity level.

3. How can I determine my ideal kcal intake for weight loss based on my personal goals and lifestyle?

To determine your ideal kcal intake for weight loss, consider using a calorie calculator like ToneOp that factors in your age, height, weight, and activity level. This will help you establish a personalised calorie goal that aligns with your weight loss objectives while ensuring you meet your nutritional needs.

4. Are calories good or bad?

Calories are not only good but essential for the body because they provide energy to do everyday tasks.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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How to Calculate Calorie Intake for Weight Loss? Are 1200 Calories Enough? Get The Dietitian Tips

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