How much to at when trying to lose weight is always an issue. You know you need to eat less so your body can burn off the fat it already has. But if you eat too little, your body can go into "famine mode," slowing down your metabolism so it can hold onto every ounce it has. Even if you do make sure to get the minimum number of calories recommended by experts per day--1,200 for women and 1,400 for men--you still may trigger the famine mode if you cut calories too quickly.
By figuring out your maintenance calories based on your current weight and fitness level, you can know how much less you need to eat to lose weight. You will get the best results if you get to your goal slowly.
Step 1
Use an online program to determine your daily number of maintenance calories. This is how many calories you would need to eat to stay at your current weight. Use a calculator like the one in the Resources section below that takes your activity level into account since the amount of exercise you do will greatly affect your caloric needs, especially if you are an athlete.
Step 2
Enter your age, weight and height and select your gender and activity level. Select the lowest level of exercise if you are not on a consistent, moderate-intensity exercise program. Running around all day doing errands does not get your heart rate up enough to count as "exercise" for these programs.
Step 3
Take the total number of calories the program gives you and subtract 1,000. If that number is above 1,200 if you are female or 1,400 if you are male, then use this number as your new goal number. For example, if your daily maintenance number is 2,500 then your goal would be 1,500 calories. Do not accept a number that is below 1,200 or 1,400. A female whose daily maintenance number is 1,800 should not subtract 1000 calories and try to eat only 800 calories a day. This is unhealthy and dangerous and will trigger famine mode. She should shoot for a goal of 1,200 and use exercise to burn more calories.
Step 4
Cut your calories slowly to get to your goal number. Start with 250 to 500 a day, or 10 percent of your total. Up your reduction to at most 20 percent or 1,000 calories per day, but do so slowly or you may trigger famine mode. Nutritional researcher and author Brad J. King, MS, MFS warns that "your brain does not recognize the difference between true starvation and an unhealthy restriction of essential nutrients through dieting. It's as if our bodies go into a type of panic when we diet: 'Oh no, not another famine!'"
Tips and Warnings
- Even though eating your goal number of calories will help you lose weight you should still consider your overall health. Eat nutrient-rich foods like fruits, vegetables, whole grains, low-fat dairy, and lean proteins. A minimum 1200 calories a day should give you enough wiggle room to get all the nutrients you need if you eat balanced meals.
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