To lose weight, you need to lower your caloric intake -- but the amount of food to consume in a day is a highly subjective matter. Your caloric intake will depend on several factors, including how much weight you want to lose, what you currently weigh and how often you intend to exercise. A doctor or dietitian can help you determine the exact amount of calories you should be eating to meet your weight-loss goals.
Caloric Deficit
You should aim to create a deficit of 500 to 1,000 calories a day, either through diet, exercise or a combination. A caloric deficit means that you burn off more calories than your body takes in. You will need to burn off 3,500 calories to lose 1 lb., and a loss of 1 to 2 lbs. a week is considered a safe pace. If you are currently eating more than your body needs, you will have to reduce your caloric intake more than someone who is eating only what her body requires. On the other hand, burning off more than 1,000 calories a day can pose risks to your health, and the weight will most likely come from water or even lean muscle instead of fat.
Your Caloric Intake
To figure out your caloric intake, you need to take several factors into consideration. These include your age, gender, current weight and activity level. You can get a rough idea of how much you need to eat daily with the following formula: multiply your goal weight by 12 to 15 calories, using a higher number if you are younger, male and more active. For example, a 25-year-old man who wants to weigh 150 pounds and participates in regular exercise would use 15 to come up with a daily caloric intake of 2,250. A 40-year-old woman who wants to weigh 125 pounds and plans to exercise moderately a few days a week would use 13, resulting in a daily caloric intake of 1,625.
The Exercise Factor
While you need to reduce your caloric intake to drop weight, exercising on a regular basis can help you reach these goals. Working out burns calories, which can allow you to either eat a bit more food or lose weight a bit more quickly. Furthermore, exercise builds more muscle, which uses up more calories than fat does, and this will enhance your metabolism. Someone who exercises regularly may have a greater caloric intake than someone with the same weight-loss goals who does not work out as often.
Other Considerations
Lowering your caloric intake is not just about cutting calories -- it's about teaching yourself new, healthy lifestyle habits that you can maintain beyond the time you reach your goal weight. This includes gaining an understanding of how many calories your body needs each day and working to select healthy foods that will help you meet this goal. To keep the weight off, include regular workouts as part of your weight-maintenance regimen.
Member Comments