Create a “Calorie Budget” for losing weight (part 1)
Dieting, Health March 10th, 2008
Everyone is familiar with creating a financial budget in order to survive. Each person has to save money for “The Necessities” such as rent, car payments, and bills. We also spend a portion of our money on “Extras” such as DVDs or new golf clubs. We realize that we need to pay for “The Necessities” before we splurge on “Extras.”
“The Necessities” of dieting are the minimum amount of calories your body needs to survive. “Extras” are foods that we really enjoy, but may be causing us to exceed body’s natural metabolism or “Calorie Budget.” The problem is that many people are exceeding their “Calorie Budget” and do not realize it until their pants are getting too tight. When people begin dieting, the first question they tend to ask is, “How many calories should I be eating each day in order to lose weight?” The table below is the suggested calorie range for healthy weight loss:
Women (Non-Active): 1000-1200
Women (Active): 1200-1500
Men (Non-Active): 1200-1500
Men (Active): 1500-1800
In order to get an idea of how many more calories you are eating than the above table, click on the following link to get your approximate “Calorie Budget” for each day. This is the approximate amount of daily calories it takes for you to maintain your current weight. http://www.mayoclinic.com/health/calorie-calculator/NU00598
Is your “Calorie Budget” much larger than the suggested calorie range for healthy weight loss in the table above? If it is, that’s okay. The goal is to lower your “Calorie Budget” to closely match “The Necessities” by cutting out some of the “Extras.” In the next post, we will teach you manageable weight loss solutions by breaking down your eating habits.
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March 12th, 2008 at 2:10 pm
hi, would you like to do a link exchange? let me know
http://warriorfitness.wordpress.com/
November 7th, 2008 at 10:33 am
I am on a low calorie diet and would like to know how many calories will I have to consume in order to loose at least two pounds per week. I’m not very active.
November 7th, 2008 at 10:42 am
Is there information regarding the low calorie diet weight loss
November 17th, 2008 at 8:07 pm
Priscilla,
Click on the Tools tab and use the following two tools: 1) Daily Calorie Calculator – This calculator estimates the amount of calories you burn in a day based on age, height, weight, sex, and activity level.
2) Goal Weight Calorie Calculator – Set your goal weight by a specific date and this tool will tell you how many calories you can eat to meet your goal.
As a rule of thumb, you can lose one pound of fat if you eat 3500 calories/week (or 500 calories/day) below what you are eating in order to maintain your current weight. (i.e. – if it takes 2,000 calories/day to maintain your current weight, then you need to eat 1,500 calories/day to lose one pound/week) Keep in mind that you should never eat less 1200 calories/day each day or you will start to lose muscle.
Lastly and most importantly, set realistic goals and make changes that you can do on a daily basis. If you try to lose to much to fast or try diets that you know you can’t continue to do for the rest of your life then you will set yourself up for failure and you will end up right back where you started.
Best of Luck,
Waldy