Essential Takeaways::
- Calculate your daily calorie needs with age, gender & activity-based tables for optimal weight loss planning
- Learn calorie deficit math: cut 500 calories/day to lose 1 pound weekly, 750 for 1.5 pounds, 1000 for 2 pounds
- Access calorie charts for all ages – teens to seniors, with guidance for different activity levels
- Discover why exercise adds only 250-300 calories to daily needs compared to low activity
- Compare calories in macronutrients: fats (9/g), proteins (4/g), carbs (4/g), and alcohol (7/g)
- Get practical tips for calorie restriction, meal planning, and exercise routines for long-term success
- Learn why meal order affects calorie perception and how alcohol impacts your weight loss goals
If you are planning to lose weight then you should know how many calories you need each day. Calorie restrictive diets work well, but only if you correctly follow them! The problem with implementing a calorie restrictive diet is twofold:
- People often overestimate the amount of food that they need
- People underestimate the how hard it is to restrict calories
Here we share daily calorie tables and then provide advice on how to use this information to lose weight.
Remember that these are just average figures so you may need more or less than the calories stated here. If you wish to have a more accurate figure then read our page Basal Metabolic Rate (BMR) Explained. Both of these are good weight loss calculators.
Also, you only need the higher figure on the days that you are most active. Doing two intensive workouts each week does not mean you need maximum calories on the other 5 days.
How Many Calories Does a Woman Need?
The number of calories depends on your height and muscle mass, so these figures are averages only. However, this does provide a good starting point – aim to eat fewer calories and adjust your diet depending on results. Daily Calorie Needs for Females:
| Age/years | Sedentary | Low activity | High activity |
| 2-3 | 1100 | 1250 | 1400 |
| 4-5 | 1200 | 1350 | 1500 |
| 6-7 | 1300 | 1500 | 1700 |
| 8-9 | 1400 | 1600 | 1850 |
| 10-11 | 1500 | 1800 | 2050 |
| 12-13 | 1700 | 2000 | 2250 |
| 14-16 | 1750 | 2100 | 2350 |
| 17-18 | 1750 | 2100 | 2400 |
| 19-30 | 1900 | 2100 | 2350 |
| 31-50 | 1800 | 2000 | 2250 |
| 51-70 | 1650 | 1850 | 2100 |
| 71+ | 1550 | 1750 | 2000 |
How Many Calories Does a Man Need?
Again, these are averages, and as with women, some men naturally carry a lot more muscle mass that others. So use these figures as a starting point in your weight loss plan. Daily Calorie Needs for Males:
| Age/years | Sedentary | Low activity | High activity |
| 2-3 | 1100 | 1350 | 1500 |
| 4-5 | 1250 | 1450 | 1650 |
| 6-7 | 1400 | 1600 | 1800 |
| 8-9 | 1500 | 1750 | 2000 |
| 10-11 | 1700 | 2000 | 2300 |
| 12-13 | 1900 | 2250 | 2600 |
| 14-16 | 2300 | 2700 | 3100 |
| 17-18 | 2450 | 2900 | 3300 |
| 19-30 | 2500 | 2700 | 3000 |
| 31-50 | 2350 | 2600 | 2900 |
| 51-70 | 2150 | 2350 | 2650 |
| 71+ | 2000 | 2200 | 2500 |
How Many Calories Do You Need to Reduce By?
So, how many calories can you eat and lose weight? Studies have shown that women who eat 1000 fewer calories than they need lost around 2 pounds per week. This is a healthy and sustainable level of weight loss. The same rule applies to men.
Start by eating 500 calories a day fewer than your body needs, and if this is not producing results, decrease a little further.
How many calories should you be eating?
The two tables above show the average calories requirements for males and females at various ages for varying levels of activity. Sedentary means no exercise or rarely active. Low activity means walking, housework, some play. High activity means regular exercise, generally more active in work and life.
This is a general guide to the amount of calories you need to be in deficit to lose a specific amount of weight:
- If you are in a deficit of 500 calories per day you will lose approximately 1 pound per week
- A calorie deficit of 750 calories will help you lose about 1.5 pounds per week
- A calorie deficit of 1000 calories will help you lose about 2 pounds per week (about 1 kg weight loss per week)
- To lose 20 pounds in a year you will need to eat 200 calories less per day than you were eating when your weight was stable
- To lose 20 pounds in 1 month, you need to eat 2400 calories fewer per day. Overweight people who usually eat 4000 calories per day can lose weight quicker than lighter people – they can reduce their intake by 2400 calories per day and still eat enough to sustain themselves.
Do Not Eat More When Exercising
What often strikes people who are new to dieting and exercise is that the high activity group do not need many more calories than the low activity group. Being very active adds 300 calories for men and 250 calories for women.
This is the equivalent of a sandwich or a large white coffee in terms of food energy. This is why it is important that you do not eat more food just because you are exercising! The exercise creates a calorie deficit but if you eat more to compensate you will fail to lose weight.
Learn more about activity calorie burn (calories burned for different exercises) in our article on What is the Best Exercise to Help Lose Weight?
Calorie Requirements for Teenagers
We have highlighted the calories needs of teenagers as this is an important time during a persons development, and also a time when many people start to become more aware of their bodies.
Few teenagers are aware that their calorie needs are higher than that of any other age group, and for sporty teens, such as those that play sports or are practicing martial arts or are learning to dance, they need around 500-600 more calories a day than their sedentary peers.
During this time the quality of energy consumed must be high for healthy growth. What is worrying is the trend for many teens to skip meals to keep their weight down. They could be setting themselves up for long term health problems as well as stunted growth. We have a page dedicated to teenagers here: Diet and Weight Loss Advice for Teenagers.
Calorie Needs As We Get Older
For a woman in her 30’s that is not exercising, 2000 calories a day is enough to maintain weight. To lose 2 pounds per week, she needs to reduce her daily calories by 1000, which means consuming 1000 calories a day. If she is exercising 3-4 times a week then she can eat 1250 calories per day.
This may seem low, but it is how our bodies work. To lose weight you need to restrict calories, this is what is meant by a calorie deficit. Eating healthier foods help too. Lean proteins will be used to build new muscle tissue. Fresh fruits and vegetables contain fiber to aid digestion. Bread is full of energy (around 100 calories per slice) and has little of nutritional value.
Losing weight is not just about counting calories – it is about eating a balanced diet and exercising too. Diet without exercise almost always leads to eventual weight loss failure. See our article MotleyHealth’s Guide To Losing Weight to learn why.
Calories in Carbohydrates, Protein and Fat
If you are counting calories to aid weight loss, then you need to know how many calories are in carbohydrates, proteins and fats.
- Protein has 4 Calories per gram
- Carbohydrates has 4 Calories per gram
- Fat has 9 Calories per gram
- Alcohol has 7 Calories per gram
You may think that the best way to create an energy deficit is to eat more carbohydrates, but not all carbohydrates are equal. To lose weight while eating carbs you need to eat low GI carbohydrates (effectively they contain less sugar) which tend to have higher fiber content, which means that you do not absorb so much of the energy.
All food that you consume is either used immediately as energy by the body or stored as fat for the future. You gain weight when you eat more than you burn, you maintain your weight when you eat as much as you burn, and you lose weight when you eat less than you burn. Understanding this is the key to start losing weight.
If you look at the calories in fat, it quickly becomes obvious why there has been such an emphasis on eating low fat foods in recent decades. Fat has more than twice as many calories per gram than carbohydrate or protein. A healthy and well balanced diet will have adequate macro-nutrients and still allow weight loss to occur.
Swapping fatty food for carbohydrate or proteins means that you can eat the same weight in food and take in fewer calories. The health food industry has taken advantage of this and produced many foods that are low in fat but far higher in sugars. Read Sugar, Carbohydrates and Your Health to learn more about this.
Structure Your Life
To lose weight you need to start to structure your life. You need to plan what you are going to eat each day so that you do not end up snacking on junk food when your fridge gets empty. You need to plan each exercise session in advance so that you never put off exercising because you cannot think what to do.
Find 5 workouts that you enjoy doing, such as bodyweight exercises, circuit training workouts, weight training workouts or just sessions on the elliptical trainer. This ensures that you can get variety in your new lifestyle and this helps you to stay interested.
If you plan your weight loss and calorie restriction, there is no reason why you cannot lose 100 pounds in 2 years. It will not be an easy task, but it will be rewarding, and the best thing you ever do.
Creating An Energy Deficit
If there is one rule that applies to every single overweight person it is this:
- To lose weight you must create an energy deficit
It is that simple! Although as we all know, implementing a theory is never as easy as writing it down.
The amount of energy you consume is related to what you eat and drink. So the first step in losing weight is to determine how much you are eating and make a guesstimate at how much you need.
Permanent Lifestyle Changes
Just eating less will work, but it is not as effective as eating less and exercising. When you eat less food than you need you create an energy deficit. You will lose weight, but your metabolism will slow down, i.e. you burn calories slower.
This means that you will burn less energy throughout the day, which reduces your requirements even more, so you stop losing weight. You have to eat even less, and the cycle continues until a point where you are not receiving enough nutrients and vitamins to maintain a healthy body.
By exercising while dieting you keep your metabolism high and you build new muscle tissue which requires energy. By increasing your metabolism it is easier to adjust your diet to make changes to your daily energy deficit.
It is recommended that you make permanent lifestyle changes that will help you lose weight at a steady rate. Generally it is advisable to aim to lose 1-2 pounds per week (0.5 – 1kg per week).
Do not forget that there are a lot of calories in alcohol, especially beer. Just a few beers a week can put you over your daily energy requirements and stop you from losing weight. For example, drinking one glass of wine per day is enough to add 14 pounds of weight over a year. One bottle of wine has as many calories as a large meal. So if you are serious about losing weight you need to ensure that you are losing weight every day of the week. This is why diets such as the Dukan Diet are so successful – they encourage you to give up alcohol completely.
Calories Are Hard To Count
The order in which food is presented to you can determine how many calories you think it contains. If you are shown a low calorie fruit salad and then a burger you are likely to think that the meal contains more calories than if you see a burger followed by a high calorie cheesecake.
Research published in the Journal of Consumer Research explains that simply changing the order in which 2 meals were shown to a person would significantly alter their perception of how many calories were in that meal.
This discovery could explain why so many people eat too much food and put on weight, especially those that love desserts.
For example, when people were shown a cheeseburger they estimated that it contained 570 calories, whereas when shown a salad first and then a cheeseburger, they thought that the cheeseburger contained 787 calories. Just by looking at another meal they thought that the cheeseburger contained more energy than it actually did.
“The sequence in which items are considered often influences our evaluations of these items” – Alexander Chernev, Northwestern University.
Just by changing the order in which the meals were viewed changed the perceived calories from 757 to 1,097 calories.
Self Regulation of Consumption
This principal can help you to self-regulate their food consumption which should reduce overeating. For example, eating more than one course will result eating too much, so stick to a single course.
Diet is the main cause of obesity and weight problems, but many people do not realise that this is the case. Many people think they are not overeating even though they are overweight. For your next meal, avoid starters and desserts.
This could also explain why people that love desserts are more likely to be overweight. They simply underestimate the amount of food that they are eating.
Learn how to measure how many calories you have used or consumed.
1500 Calories a Day With Exercise
Here is an example for anybody hoping to lose 100 pounds. If you aim to lose one pound a week until you reach your goal, you should eat around 1500 calories a day, and exercise.
Your diet should be healthy and balanced. Avoid sugar and saturated fats, and instead eat low GI vegetables, fresh fruits, lean meat, fish. Also, avoid soft drinks and alcohol, and instead drink mostly water, tea and the occasional coffee.
For exercise you should aim to walk for at least 15 minutes every single day. Also do a 30 minute workout 3 times a week. As you get fitter you can do a shorter but more intensive workout 5-6 times a week. This helps you to maintain a higher metabolism and so burn more fat.
It is important to see your doctor before you start a weight loss plan that will see you losing so much weight. If you have not done any exercise for many years then it is wise to get some professional medical advice. Generally a walking program is suitable for most people that are obese.
Fasting
One weight loss method that is growing in popularity is fasting. Rather than eating fewer calories every day, you have extremely limited calories on some days of the week, and eat more normally on other days. Take a look at our articles on fasting:
All of these fasting systems work, but you must follow them responsibly and ensure that you are still getting all the nutrients your body needs.
References
“Semantic Anchoring in Sequential Evaluations of Vices and Virtues.” by Alexander Chernev. Journal of Consumer Research: February 2011. A preprint of this article:http://journals.uchicago.edu/jcr.
Thank you. and i really appriciate it. i will do what u said, but is it okay if i check in every week with a representative with email and get encouragement and to be true to what i am starting? thank u again!
Hi Maggie, we currently do not offer one-to-one support, although this is something we hope to do in the future if there is enough demand. For now it is best to update us on progress here. This page is designed to allow people to ask diet related questions, so you could check in here each week: Diet Questions and Answer Forum.
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Hi there,
I eat between 900-1600 calories a day on average, and I’m gaining weight. I’m 23, I weigh 124lbs, and I’m female. I feel like eating 2,000 calories seems like a ridiculous proposition. Is that really what is recommended for an average young woman?!
Hi Cimarron, yes that is the recommended calorie intake for an average woman. If you are a smaller build than average then you may require less. Your weight seems good at the moment, although without knowing how tall you are it is impossible to say for sure. If you are only gaining a little weight then get more active and that should stop that. Counting calories is very hard to do accurately and many people under estimate how many calories they have each day, so it really is likely that you are getting a little more on average than you think – especially if you are gaining weight.
Is it true that metabolism slows down around age 30 for women? I am 31 years old, apple shaped and my height is 4’11. I’m overweight and having the hardest time losing weight. I have been walking and jogging and weight loss is slow.
Hi Denise. Metabolism does slow down as we all age, more so for women. Metabolism is largely governed by total muscle mass, so as people become less active muscle wastage occurs, lowering metabolism. Men have an advantage because they produce testosterone which aids muscle development.
Weight loss is often slow, just focus on getting yourself fitter and stronger. Consider some bodyweight exercises too as these will activate more muscles and increase total muscle mass.
Diet is also very important. Remember that a lower metabolism does not cause you to gain weight – it is continuing to eat the same number of calories after your metabolism has reduced that leads to weight gain. Reducing total calories will help too, and eating the right types of food will help you to manage your appetite.
According to this, since I’m 36, I only need 1800 calories to maintain my weight. So, to lose 2 lbs a week I only need 800 calories per day? I am sedentary due to a physical disability.
That is correct, although consuming such a small amount may leave you malnourished as it could be hard to have a balanced diet on only 800 calories a day. Generally the minimum recommended daily intake is 1200 Calories a day.
Great article. What most interests me is the calories intake for a woman in her 30s. I like the fact that you said diet without exercise won’t help to stave off the weight in the long-run. I tell people this too.
Also, diet without exercise will make you lose skin firmness. Women hate saggy flesh, but this is exactly what they’ll get if they diet and do no exercise whatsoever.
I just wanted a little more accurate count for the calories I need. I am 15, 5’2 and female. I am not very active due to lack of time in the day. How many calories do I need per day? The chart says I need 1750, but I eat less than that and I’m still gaining weight. Thank you!!
Hi Dani, the table is just a guide. Also, what do you mean by “gaining weight”? You are at an age where you are going to be growing and developing fast. Weight gain is natural and expected. However, you really should make the time to exercise. Nobody is too busy to exercise. If Barack Obama can find time, so can you!
OK, I am 34 but cannot decide when I am doing low activity and when high. I have started an fitness class in town, it is 45 minutes of lightish cardio. So do I need 2000 or 2250 calories? I was thinking of just trying to limit to 1500 calories a day but is that too little? Also, what about the other days? I guess I am sedentary on those other days?
That is a fair point Olga, and it is hard to know the difference. I classify light activity as anything that does not lead to sweating and heavy breathing, so walking, gardening, light aerobics, yoga etc. Anything that results in heavy sweating and being out of breath is high activity level.
Mind you, a workout can involve both, so another question is, how long do you need to sweat for before a workout moves from low activity to high? Unfortunately I do not have an answer for that.
Hi I’m a 30 year old female and weigh 10 stone 9 at the moment I am 5ft 8 but am out of shape and have a lot of fat around my belly I need to loose a stone or near to that I have ten weeks to do this please can you advise me how many calories can I eat per day to do this x
Hi Robs, to lose 14 pounds (1 stone) you need to create a calorie deficit of 49,000 Calories (3500 * 14). So over 70 days (10 weeks) that is a daily calorie deficit of 700 Calories.
If you exercise well everyday (high activity) then you will need to consume 2300 Calories a day (3000 Calories – 700 Calories). On low activity days this will drop to 2000 Calories, and on days when you do nothing, 1800 Calories.
Remember, these figures are all averages based on your age only (not your height or current fitness levels) and the assumption that there are 3500 Calories in 1 pound of body fat.
I am 19yrs old girl and of 66kilo weight…
i want to know dat how much calories should have to burn in one day for reducing my weight in one week?? And what all food have to avoid..???
A good target is 500 Calories per day deficit, which is generally split between exercise (a few hundred calories in an hour) and diet. Foods to avoid is all junk food, processed food, candy, soda and ideally all high GI foods.
im using orbitrack and trying to reduce 1000 calories per day…this was started recently…and i want to reduce 5kg per week…is dat possible???
No, it is not possible.
I weigh at around 8 stone 5 and am really trying to lose weight as though it doesn’t sound much my stomach is really showing and I need to lose stomach fat QUICKLY… how is the best way to do this, because when I’m at college I often can’t pick what food is on and sometimes things like fish are all gone when I’m in for lunch!
HELP?
Hi Demi, just start doing more exercise. Join a sports and fitness club at college and exercise a few times a week. Try to make some healthier diet choices whenever you can and cut out as much junk food and soda as possible.
I am a 29 year old male, im 5 foot 4 and I weigh 202 pounds. Ive been working out for two weeks now with weights and cardio. I now eat about 1700 calories a day ( I eat a lot of protein, egg whites, fish, protein bar, chicken etc etc). I work out six days a week. Every other day I do weights (40 minutes) and finish off with 15 minutes on the treadmill. The days in between I do just cardio on the treadmill. I do 30 minutes and burn approx 325 calories jogging at approx 4.0 mph. I feel like im getting enough food..so is this a safe and sufficient amount of calories that Im taking in?
Hi Shawn, it is probably safe yes. It is over a 1000 Calories fewer than what you officially need. If you cannot sustain this for a long time you know that you can increase calories and still be running a deficit. You should be losing weight quickly on this regime.
Hi,
I used to be in great shape and the last four years have been up and down for me, i am at my heaviest again. I enjoy working out, i have a treadmill and weights at my house, plus a member at the ymca. It seems like the minute i take one week off from working out, i am quick to gain 7- 8 pounds in that week alone and i am only 32 years old a female 5’7..I am 30 lbs over weight. I dont understand why i can gain weight so fast, how can i get my metabolism moving again? There has to be some natural way, i am able to run (2- 3) ten minute miles a day, plus lift three days a week. I just don’t understand why i can gain weight so fast and its noticeable and embarrassing for me
Hi Renae, the only real reason why you will gain weight quickly when you stop exercising is because you are eating too much. Maintain the exercise, work on getting fitter, but also reduce your portion sizes and cut back on snacking.
Hi, I’m wondering how to shed my body fat down in the next two weeks so then the two weeks after tht I can build muscle and get lean, I’m not sure how much weight I have to loose, I’m 5’6 128 pounds and a few more weeks until I’m 17. Please help!
Daily cardio and a lean diet. If you exercise for 2 hours a day and eat really lean, no bread etc. all vegetables, fruits, fish, poultry, nuts, eggs etc. then you should lose as much as is possible.
I’ve always been around 20-30 pounds from my ideal weight. I definitely want to reach my goal weight this year. My problem has always been belly fat. I’m really scared that if I just cut back on calories, I’m going to be left with extra flabby skin in the end. Are there any ways I can prevent this from happening? Thank you so much for your help!!
Hi Mae, there is no way to be sure that will not happen. A very healthy diet and regular, daily exercise will help. Exercise will help develop the muscles that tighten the skin. Lots of vegetables, fruits and lean proteins will also be essential.
Just one of my meals alone each day is 3100 calories. I eat all day long. People watch like I’m a side show. So on average I consume way more than the average person in calories. I’m 5’2″ and weigh 121 pounds. Oh by the way if anyone thinks this is great, no it’s not. Very sedintary life style. Any thoughts? Been this way whole life. No thyroid problems ever detected.
how many calories need for any person on a day?
I need and want form you to send me list of all kind vegetables and all kind of food and all kind of dry fruit and dry milk.
Hi P. Flory, strange, but not completely unusual. I trust you have consulted a doctor recently?
Hi Dr. Khan, the average calories requirements are listed on this page. Age, gender and mass affect actual requirements. All kinds of vegetables, fruits and food? That would be a big list!
im 17 stone (238 lbs) and 19 years of age. about 5’6” tall and i’ve recently started dieting and exercise. im eating all low fat healthy things and my average calorie intake is between 500-1000 a day. i was just wondering if this was safe as some friends have warned me that my body will go into ‘starvation mode’ and i’ll actually put weight back on.
Hi Holly, 500-1000 is a very low calorie diet. It cannot give you enough nutrients. Really the you should not drop below 1200 Calories a day. Exercise is vital though – you must exercise every single day.
Hi there..6I am 48 years of age, but am not defined by a number. I am 5’7″ in height, and weigh in at a lovely 164 lbs…Yuck…I use to workout 5 years ago, and weighed 135, I went back to college for four of those years and found I gained a little more each year. As of two weeks I began a modest diet, I tend to not count calories, as I don’t like junk food, and I do not drink alcohol, but love red meat, which I gave up, LOVE my coffee with it’s cream and sugar, but had a few bad days over that when I tossed it out. I have not experienced any hypotension, so I pretty much know my calories are okay….I stationary bike for usually 20 to 25 k a day, for 6 days a week, and alternate with lower and upper body workout every two days. I drink anywhere from 60 to 80 oz of H20 per day…Now for my questions….Is it possible to get my little 135 lb body back and toned with ample amount of time, or am I just kidding myself? Also, my genetics are great, and so is my frame of mind, so when do these radical changes occur? Don’t get me wrong, I’m loving the workout and the bike, and am in it for the long haul, but will I see a difference in a few months on this road I’m on…..This nurse needs her break in the South, on a beach, with a bikini on her person and not in her hands….
Thanking you in advance for your reply
Diane
Hi Diane, sounds to me that you are on the right track. Healthy diet, 20 km a day cycling, resistance exercises – it is just a matter of time. You will get your body back, so long as you stick to the plan. You should be able to lose a pound a week, you may lose more – impossible to say. Just keep working on it!
I am 58 years old, very active,weigh 165 lbs. For 6 weeks I have been taking in 1500-1700 calories daily,have been 45 minute workout with kettlebell (started with 5lbs., now doing 8lbs. The problem is I have not lost any weight,I do feel that I am more firm but am getting tired of getting on the scales and seeing no weight loss. Could it be my age? Is there any hope. I don’t want to give up, do you know anything I might do differently?
Hello, I’m headed to Jamaica in 2 months and recently had a baby id really love to loose 25lbs by then but I’m a little lost with how many calories i should be eating to get to my goal weight of 135. I’m 25 currently weight is approx 160 not really active since I work in an office setting sitting all day is there a certain # of calories I should be eating daily to reach my goal weight in 8 weeks?
Hi Sharon, give it time. It is frustrating when change does not happen immediately, or even after 6 weeks. But you have got fitter and stronger and this is the first step towards losing a few pounds an getting slimmer too. What sort of foods are making up your 1700 Calories? If too much easily digested carbohydrate then you may still be flooding your body with glucose which will keep the fat reserves topped up.
Hi Lauren, to lose 25 pounds in 8 weeks you need to lose over 3 pounds a week which is going to be extremely difficult. The general rule for fat loss is a 500 Calorie deficit leads to 1 pound fat loss per week. So you need to run a daily calorie deficit of 1500 Calories, which is a big task. If you can exercise intensively for 2 hours a day (2 one hour sessions) and burn 1000 Calories with exercise, every single day, and then only consume around 1400 Calories you may be able to do it (i.e. 1900 Calorie requirement, net Calories per day will be 400, so 1400 food – 1000 exercise).
This is only an average and not a guarantee. It also means doing this every day, not just 4 or 5 days a week, but 7 days a week. One day of eating too much will stop weight loss. It is possible, but you have to be totally dedicated and determined.
Hi there. I’m a 23 year old female, approx 170 lbs. I’m eating between 1,300 – 1,600 calories per day (rarely any junk food at all). I work out at the gym for 45 mins, 5 days per week, and do light walking/ gardening at the weekend.
Can I lose approx 40 lbs within 6 months?
Thank you! :-)
Hi Debz, possibly. You may be doing enough to lose 1.5 pounds a week which will allow you to achieve your target. Just monitor your progress. Also ensure that you are getting fitter – each week you should be able to work harder in those 45 minute sessions.
Thanks for your speedy response and great advice. What can I do to lose 2 lbs per week? Less calorie intake or more time working out (or both)?
Thanks again. Your advice really helps. :-)
I have been counting calories on a website here, for the last two weeks, the first week I lost 1.8, now this week I am up about a 1lb. This is so discouraging. I am 51 years old female, struggling with weight all my life. since I turned 40 the weight does just not want to move. I am enrolled in a booty camp for two days a week, and an hour long Zumba class once a week. I walk my dog everyday for up to an hour. I consider myself to be close to highly active. This calorie count recommends around 1300 calories a day, with a weekly reduction of calories by about 10 cal a day, per week. Reading this article, I can eat a great deal more calories, am I not eating enough calories for the amount of exercise? Do you believe that fat turns into muscle therefore you weigh more? I find this hard to believe when a person has 30lbs or more to lose. They must lose lbs also don’t you think. So I am confused as to how many calories I need can you help
Hi Debz, both is best. Exercise for 60 minutes each day and eat fewer calories and you will lose weight.
Hi Linda. Highly active is a little ambiguous, but your daily regime is really not going to be classes as highly active. The best advice is really that you keep a good journal of everything you eat and drink and all the exercise / activities you do. Then monitor progress and if you are not losing weight make changes in your diet and increase exercise.
Hello, im a 16 year old girl and ive pretty much been eating lots and lots of candy, chips, cookies etc since when i was like 8 or 9 and i have never really had a exercise routine. the problem is, i am not overweight and have never been at all, which im happy for. i have never had any health problems either. i am 161 cm and i weigh 56 kg. i do have a little bit of stomach fat, but i guess im not the only teenager with that problem. id like to loose it now to look a bit more fit and feel a little more good looking. i still dont really have a exercise routine but i do run sometimes when i feel like it, i sometimes do pushups, situps or leg exercises as well. simply when i feel like it. now my question is, about how long would it take for me to get in really good shape? with a decent muscle tone and less body fat.. ? i still dont eat perfect but i try to avoid sugary stuff, chips and all that. sometimes i find it really hard to not eat candy, i guess its somethin to do with comfort eating i dont know.. anyway.. do u have any tips to get in a good routine , both for diet and exercise? i think my problem is motivation , thx advance.. / Madde.. btw sorry my english isnt the best, i am from Sweden :)