Ask the Wellness Coach: Calories for Weight Loss From: Kelly Geppi, MS, CES
“What would be the total calories per day that I would need to lose weight?” —Melissa
Weight loss is all about the simple equation of “calories in” versus “calories out.” When you eat more calories than you burn, you gain weight. If you burn more calories than you consume, you lose weight. Think of it this way: 3500 calories equals 1 pound. This means if you consume about 250 fewer calories per day and you burn about 250 more calories per day, you will lose 1 pound by the end of one week. Losing 1 to 2 pounds per week is considered healthy weight loss. Anything more than this can be detrimental to your health and an accelerated rate of weight loss can be very difficult to maintain.
So, let’s break it down even further. Calories are the basic amount of energy produced as the nutrients are consumed and broken down in the body. The major groups of nutrients consumed are carbohydrates, proteins and fats. The individual needs for calories and specifically the needs for each of these major nutrients differ depending on activity level, body size, age and gender. The general calorie recommendation for healthy adults is as follows: moderately active females, age 18-50+, 1800-2200 calories per day; and moderately active males, age 18-50+, 2200-2800 calories per day. If you are less active, you should reduce your caloric intake. If you consider yourself to be very active, you should increase your caloric intake.
Remember that weight loss is not just about the quantity of food you consume, but also about the quality of food consumed. Make sure to eat a healthy diet rich in fruits, vegetables, whole grains, lean protein, low-fat dairy and “good” fats and low in “bad” fats, added sugars, cholesterol and sodium (salt).
Don’t forget the other side of the equation: “calories out.” A combination of a healthy diet and a regular, doctor-approved exercise routine is the best approach for meeting your long-term weight loss goal.
Go to this website to learn more about how to track your calorie and nutrient intake for managing a healthy weight: www.choosemyplate.gov/SuperTracker/default.aspx.
