Weight loss results from consuming fewer calories than you burn each day. This occurs when you burn more calories during exercise, reduce the number of calories you consume or begin a weight loss plan that combines a healthy diet with an exercise routine. Caloric intake plays an important role in weight loss, so discuss your goals with your physician to determine how many calories you need to safely lose weight.
Significance
The number of calories you eat affects your health and the results of your weight loss efforts. Too many calories lead to weight gain, while too few calories lead to malnutrition and other severe side effects. Losing weight safely requires you to balance the number of calories your body needs to function properly with safe exercises to burn excess calories and improve your physical fitness.
Basal Metabolic Rate
One of the most important calculations related to the number of calories you need is the basal metabolic rate. San Mateo Community College District defines BMR as the number of calories needed each day to perform all of the basic functions required for life. These functions include heartbeat, respiration and maintenance of normal body temperature.
BMR calculation depends on a person's gender and body weight. Males should multiply their weight in pounds by 10 and add double their weight to that value, according to the National Institute of Diabetes and Digestive and Kidney Diseases. For a 175-pound man, this would be (175 x 10) + (175 x 2) = 1,750 + 350 = 2,100 calories per day. Adult women should multiply their body weight by 10 and add their body weight to the resulting value. For a 125-pound woman, this would be (125 x 10) + 125 = 1,250 + 125 = 1,375 calories per day.
Considerations
The number of calories you need depends on a number of variables. These factors include age, height, body composition, physical stress and temperature. The NIDDK indicates that tall, thin people have higher basal metabolic rates than shorter, stockier people. People with high muscle mass also have increased basal metabolic rates.
Misconceptions
Some people believe that drastically reducing calories leads to quicker weight loss. Severely restricting your caloric intake actually slows down your metabolism and has other negative effects. Columbia University Health Services reports that very low-calorie diets may lead to anemia, decreased immune function, infertility, low energy, gum infections, lack of menstruation, bone loss and poor concentration.
Tips
If you want to reduce your caloric intake, make small changes in your diet. Making drastic changes all at once reduces your chances of weight loss success. Replace the butter on your popcorn with sodium-free herbs and spices. Substitute low-fat yogurt for fruit dips that contain high levels of fat and calories. Eat raw fruits and vegetables to stay full without eating too many calories.
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