Daily Calorie Intake For Burning Belly Fat

Calories play a crucial role in weight loss. While what you eat is important for health, how much you eat determines weight loss or gain. A calorie is a unit of energy that fuels the body. Eating too many calories leads to fat storage, while eating fewer leads to weight loss. Your recommended caloric intake to lose belly fat depends on your gender, age, height, current weight and daily activity.

Calories and Weight Loss

One pound of fat is the equivalent to 3,500 calories. In theory, every 3,500 calories you reduce from your diet will result in a 1 lb. weight loss. For example, if you cut your calories by 500 calories a day, you'd lose one pound a week. However, cutting too many calories can slow your metabolism and weight loss, and compromise your health. The American Heart Association recommends that women age 31 to 50 eat at least 1,800 calories a day, more if they are physically active. Men should eat 2,200 to 3,000 calories a day.

BMR

Your basal metabolic rate is the number of calories needed to fuel your body's functions. The BMR calculation for women is: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For men it is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year). The shortcoming of BMR is that it doesn't factor in the level of activity.

Harris-Benedict Equation

The Harris-Benedict Equation uses your BMR and factors in energy output to calculate your recommended calorie consumption. Multiply your BMR with the number that correlates with your activity level: little to no activity -- BMR x 1.2; light activity one to three days a week -- BMR x 1.375; moderate activity three to five days a week -- BMR x 1.55; active six to seven days a week -- BMR x 1.725; very active lifestyle or job -- BMR x 1.9. This provides you with the calorie intake needed to maintain your weight. Reduce your calories to lose weight.

Belly Fat Burning Foods

Eat a balanced diet of lean protein, vegetables, fruits and whole grains. Use monounsaturated oils, such as olive oil in your cooking. A 2007 report in "Diabetes Care," indicated that monounsaturated oils prevented fat distribution in the belly area. Choose whole grain when eating bread, pasta, cereal and rice. The "American Journal of Clinical Nutrition" published a study in 2008 that showed eating whole grains led to greater weight loss in the belly area, than not eating whole grains.

Activity

Calorie intake impacts weight, but so does calorie burn. Combining a lower-calorie diet with activity speeds up weight loss. Increase your daily activity by parking farther away from your destination and walking. Take the stairs instead of the elevator or escalator. Fun ways to increase your activity are to join recreation sports such as an adult soccer league. Get a pedometer and strive to take 10,000 steps a day. Find a friend to exercise with you to create accountability and motivation.