For your information, a calorie is simply a measuring unit for energy. As a general rule, calories are used to measure the amount of energy foods and beverages contain. You have to cut down on caloric intake to lose weight and eat fewer calories than you burn every day.
On average, a woman has to eat up to 2000 calories in a day to maintain a good weight and around 1500 calories daily to lose one pound per week. At the same time, a man needs 2500 calories to maintain good weight on average and 2000 calories per day to lose one pound per week.
However, how many calories you should consume also depends on individual levels, such as: height, age, weight, metabolic health, activity levels, and other factors.
How to Control Calorie Intake and Not Starve Yourself
As discussed above, calories are simply the measuring unit of energy. It goes without saying that you need to consume more calories than you burn to gain weight. On the other hand, you have to burn more calories than you consume to lose weight. With that being said, you cannot lose weight by avoiding feeding to cut down calories. It works in some cases where people fast for long periods, but most people end up starving themselves and, in the end, fail to maintain the same diet.
Therefore, it is also important to make a few other diet and lifestyle changes to keep up with your calorie count in the long run, without getting hungry.
What if I Don’t Lose Weight Using a Calorie Calculator?
A lot of factors are responsible for the success or failure of your weight loss goal. Even though you fail to lose weight at a time, it doesn’t mean all your efforts have been wasted or you have done anything wrong. But there are also chances that you should give some more time and stick to your goals to make it happen.
First of all, you need to determine your exercise and eating habits and find out if you can make any change to reach your fitness goal. Some medical reasons could also be responsible for hindering your weight loss goal. Ask your doctor if you could not succeed in your weight loss journey. Your doctor might suggest you see a certified dietitian who can give you a personalized diet chart or advice. They may also suggest surgical procedures or weight loss medications to help you.
Are Some Calories Better?
When it comes to weight loss, the total calories you consume does count. However, it is also true that all calories cannot be the same. There are some nutritious foods that deliver calories to fuel up your body for your daily routine, make you feel fuller for a longer period, and improve your overall well being. So fill your plate with some of these healthy foods, which include:
- Lean meats– These can be fish and chicken. You can also eat red meat in moderation.
- Colorful veggies– You can find flavors in bright peppers, leafy green salads, radishes, or carrots.
- Whole grain meals– These are rich in fiber, like whole-grain bread, oats, or crackers.
- Healthy fats– Sources can be small servings of seeds and nuts.
- Whole fruits– Eat these instead of flavored snacks or fruit juices.
- Water– Drink plenty of water instead of sweetened tea, sodas, or sports drinks.
On the other side, there are also sources of empty calories that can increase your food cravings, make you feel hungry and even cause fatigue. Such types of calories are found in processed meals, which also contain trans fat, added sugars, and additional fat.
Sources of Empty Calories
- Baked goods
How do I Control my Daily Calorie Intake?
You can adapt different methods to monitor your daily consumption of calories. A lot of people use websites and apps to find the best ways to eat healthier. You can simply add the food you have consumed along with the portion size. These apps automatically come up with daily calorie intake. You can also use some fitness bands like Fitbit to keep track of daily exercise and food calories. You can also use a typical food journal and note down the calories on a food intake sheet or notebook to count your daily calories.
Can I Eat Anything I Crave Without Gaining Weight?
Well, this is a trick question. If you keep track of your calorie intake, you can eat anything you crave and still lose weight. On paper, you can lose weight by eating candy bars all day. However, you may not want to do this.
If you avoid healthy foods completely, you cannot get vital nutrients and calories. This way, it is always recommended to stick to healthy diet habits to feel energized, strong, and satisfied. Foods with empty calories do not provide any nutrients to lead active lives. You might also get hungry sooner than later if you consume junk food.
How to Use a Calorie Calculator
If you want to use a weight loss calculator, you need to add some important details like your gender, age, height, and existing weight to get the near-accurate numbers. This data is required to be entered, as these factors affect your metabolism levels or how many calories are needed for your body to function. Men generally need more calories as compared to women. Younger adults need to consume more calories than their elders do. In addition, more calories are needed for larger bodies than smaller ones.
You also have to input your activity levels. If you lead an active lifestyle, then you need to input your daily activity. Be as honest as possible to get accurate numbers. The calculator will also ask about your weight loss goals. Be specific in this step. Finally, you need to choose a date to reach your goal.