RDA for Losing Weight

RDAs, or recommended dietary allowances, are established by the Institute of Medicine’s Food and Nutrition Board as nutrient guidelines for different population groups. The RDAs only apply to the macronutrients, such as carbohydrates, protein and fat, and the micronutrients, such as vitamins and minerals, electrolytes and water. Several guidelines do exist to help you determine a safe and effective way to lose excess body weight.

BMI Calculation

Before you lose weight, determine if your current body weight is considered underweight, normal weight, overweight or obese. You can do this by calculating your BMI using your height and current body weight. To calculate your BMI, multiply your body weight in pounds by the number 703; then divide that number by the square of your height in inches. You can also use an online BMI calculator, such as the one found on the National Heart, Lung and Blood Institute’s website, to calculate your BMI. If your BMI is 25 or above, you’re considered overweight. If your BMI is 30 or above, you’re classified as obese. Unless you’re extremely muscular, consider losing excess body weight and body fat if your BMI is 25 or above.

ADA Guidelines

According to the American Dietetic Association, a safe and effective rate of weight loss is about 1 to 2 lbs. per week. You can usually accomplish this rate of weight loss by reducing your daily calorie intake by 500 to 1,000 calories per day, burning off an additional 500 to 1,000 calories per day or combining these two methods to create a calorie deficit of 500 to 1,000 calories per day. That 500 calories is equivalent to about 3.5 cans of regular soda. However, some studies, such as the one published in the “International Journal of Obesity” in 2006, found that reducing dietary fat intake by dieting was more effective for adult men and women than just exercising for weight loss.

Federal Guidelines

The U.S. Department of Health and Human Services provides recommendations to help lose weight using calorie restriction. Based on these guidelines, consuming 1,200 to 1,600 calories per day will likely help most overweight men and active women lose weight, and consuming 1,000 to 1,200 calories per day will usually help most overweight women lose weight effectively.

Exercise Guidelines

Although diet seems to be more important than exercise for weight loss, exercise typically provides additional health benefits, such as improved cholesterol and blood pressure levels. The same 2006 study published in the “International Journal of Obesity” found that just exercising without a dietary fat reduction also provided some weight loss benefits, but only in men.