If I want to lose weight, how do I determine the number of calories I'd need per day? Thanks!?

Answer 1

Ok- really simple way to do this!
Take the weight you are right now and multiply by 11.
For example: 150lbs*11= 1650 cal/day
That's the amount of calories you need to eat per day to maintain that weight.

Now, subtract 500 cal from it. So now we're at 1150 cal.
Count the caloric intake you have daily. For example- 1 cup of broccoli is around 60 cal, whereas one normal chocolate bar is 400cal. Make sure that your caloric intake daily is no more than the second number (from the example: 1150cal.).

Keep in mind that any weight lost quickly can come back quickly, so this diet is NOT for "I need to drop 30lbs in the next month". With this, you will lose about 2lbs/week, provided you stick to it, and EXERCISE!!!!

Exercise is the most important part!

Be healthy about it: not eating slows your metabolism, so you don't actually lose much very quickly. Eat little meals during the day- 5 little ones as opposed to 3 large ones. This keeps your metabolism going and lets you burn more calories.

Have a glass of water when you wake up and when you go to bed. This sets a routine for your body, and allows it to function better! (After a while, you'll find you probably don't even need coffee to wake up in the morning, just the water!)
When having something to drink, choose water, or watered down juice (pour half a glass of juice and add water for the rest of the glass). Stay away from pop and stuff.

Remember: moderation. Sure, you can still have all the fun stuff, but remember to compensate. If you have the 500 cal burger, 300 cal fries, and 400 cal milkshake from McDonalds, you'll have used a lot of your daily calorie allotment, so plan accordingly!

Hope this helps!

Answer 2

Here are some tips I've been using to maintain a healthy weight throughout college since quiting varsity track. I don't exercise anymore and don't worry about calorie counting so much:

- No saturated or trans fats (that cancel a LOT of junk food)
- Whole grain foods are must (whole grain breads, pasta)
- Calcium is great and aids in weight loss, but stay away from those saturated fats (eat low fat yogurt, drink skim milk, low fat cheese, etc.)
- Protein is great, but stick with low fat meats like turkey and lean beef (go no lower than 85% if you're making burgers or something).
- Always read nutrition labels before buying things. This helps you determine what helps you achieve a healthy, balanced diet.
- Eat slowly and portion everything. Don't eat chips out of a bag (get the baked kind if you like chips, or sun chips), put them in a bowl and vow thats all you're going to eat. Eat until satisfied, not overstuffed. Eating slowly helps because it gives your brain time to realize you're full before you've over eaten. Pay attention to serving size.
- Eat lots of veggies! Plan on having them everyday!

A good rule of thumb for people that are terribly overweight is to eat no more than 2,000 calories a day, which is actually a pretty normal amount. So if you really want to count those calories, make sure you don't go over that. Of course, exercise is important too but if you're not big on that every little thing helps. Don't take the elevator. Park far away. Go for a walk after dinner.

Your metabolism is more rapid in the morning because you fast all night, so eat the most calories then and you shouldn't be as hungry come lunch and dinner time (egg white omelettes are my fave, eaten with whole grain toast and a yogurt)

You could also try eating 5 minimeals instead of the basic 3 meals that is ingrained in our culture. I know people who do this and it keeps you satisfied all day. The more time between meals, the hungrier you're going to be and the more likely you are to gorge yourself. If you get hungry between bfast and lunch, have a light yogurt or a piece of fruit.

Drink lots of water! Sometimes when you think you're hungry, you're actually dehydrated! Drink at least 3 bottles worth a day. When you pull your skin from your hand, it should be stretchy which means you're hydrated.

Answer 3

In order to lose weight as i understand it you have to burn more calories than you take in. So a normal diet is about 2,000 a day. Try 1300 as a crash diet. Then go to 1500 so your body knows it's still going to get food but you're not taking in the full amount.

Answer 4

Ask a doctor. My daughter had a serious health problem and the doctor wanted her to lose weight and told her she needed to go on a strict 1,200 calorie diet. I don't know if that's healthy for most people, that's why you should ask a doctor.

Answer 5

go to a nutrisionist. it depends for every woman because no one has the exact same body type, height or anything. They can tell you how many calories every day, give you diffrent foods to eat, and how much exersize you need

Answer 6

You can set up a free page that is for you alone. Telling you how many calories you need each day.

http://health.discovery.com/BodyChallenge/index.jsp?clik=www_wh_1

Answer 7

you say your self that you what to lose weight plus you what to eat 300 calories at least

Answer 8

15,000 is a good number. don't worry about the calories as much as the saturated fat