According to FamilyDoctor.org, you have to eat fewer calories than you burn to successfully lose weight. Calories determine the amount of energy in certain foods and beverages. If calories are consumed without an increase in physical activity, weight gain will occur. A certain number of calories are required each day for you to function. If you increase your caloric intake above this level, then you will gain weight, states MedlinePlus. In fact, for increases in 3,500 calories consumed, you will gain 1 lb. of fat. Therefore, you must determine how many calories are necessary for you to intake to maintain your current weight.
Step 1
Use a calorie calculating tool, such as the tool found on MayoClinic.com.
Step 2
Enter your age, height, weight and sex as necessary. These measurements are needed to determine your basal metabolic rate. Your BMR is the amount of calories that you burn at rest.
Step 3
Enter your level of activity. Choose from inactive, somewhat active, fairly active or very active. The calculating tool needs to know your level of activity to determine how many additional calories are necessary for you to intake above your BMR. Inactive individuals need fewer calories to maintain weight than individuals who are very active.
Step 4
Write your personal recommended daily caloric intake. Compare the total number of calories you consume per day to your calculated recommended daily caloric intake. If you are consuming fewer calories than your recommended daily caloric intake and gaining weight, you may need to further increase your level of physical activity. If you are losing weight, you are likely very active and may need to increase your caloric intake. Schedule an appointment with your doctor to determine the cause of weight changes if you are concerned.
Tips and Warnings
- Try different calorie calculating tools to determine which one suits your needs the best.
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