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Some of you would rather see this information in chart form, so here is a chart showing how many calories an average person should consume if they are trying to maintain their weight. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.
Clipping is a handy way to collect and organize the most important slides from a presentation. If you’re trying to lose weight, the most fundamental thing to understand about your body is how many calories it needs. When it comes to food and nutrition, calorie content comes from different sources, namely macronutrients and micronutrients. Everyone knows that if you consume lots of calories then you’re likely to put weight on and if you consume fewer calories you’ll lose weight. There are several methods for calculating BMR and, as with lots of things related to weight loss, it’s a bit of a mine-field. Calorie burn is simple to calculate as it is simply your BMR + exercise, however, as with BMR, there is more than one way to do it and it can be a bit of a headache. To apply this to weight loss, if you’re looking to maintain your current weight then your daily target calorie intake should be close to your daily calorie burn.
When it comes to weight loss, calorie management is king, which means you can pretty much eat anything you want as long as you consume less calories than you burn.
For more information you could check out our weight loss eBook which covers these topics in more detail.

This article explains in simple language exactly what you need to know and, more importantly, how to calculate your target calorie intake for weight loss and weight maintenance. Expressed as either ‘Cal’ or ‘kcal’ (large calorie or kilo calorie), a calorie is essentially a unit of energy.
Essentially, there are two different approaches, depending on whether or not you have a body fat percentage reading, and several different formulas beyond that.
If you’re looking to lose weight then you should aim to consume less calories than you burn, and if you’re looking to gain weight you should aim to consume more calories than your calorie burn.
I agree that there are complexities within this model but fundamentally the most valuable advice available to anyone looking to lose weight is to get a better understanding of your body’s calorie needs and the calories in the food and drink you typically consume. However, eating the right foods can help your body to burn fat much more efficiently due to the thermic effect of food. The book provides you with all of the information you need to start losing weight along with a bunch of healthy meal plans and a well balanced exercise guide.
In the context of food, therefore, the calorie is a measure of how much energy foods contain per unit, commonly called food energy.
There will inevitably be variation across all methods making it difficult to work out which is most accurate but my preference is the Mifflin St Jeor Equation which does not require a body fat reading. You can also use our free online weight loss calculator to find out how many calories your body needs for weight loss and weight maintenance. The most common measure used today is the kilocalorie, or kcal, which is provided on the nutritional information found on most food packaging.

By factoring in these other activities you can calculate your daily calorie burn which is essentially your BMR + calories burned through exercise and food digestion.
If you want to research some other methods you can read up on the Katch-McArdle (KA) formula or the Harris Benedict Method. For weight loss, my recommendation is to aim for a 20-30% calorie deficit as it’s not too uncomfortable and you should see weight coming off at a steady pace.
Simply put, if you consume more calories than your calorie burn you gain weight, if you eat less calories than your calorie burn you lose weight. If you want to do this manually you can check out the equations found through the above links but if you want to save time you can use our free weight loss calculator. There are many other factors at play, however, this basic principle is the most important factor to consider as it helps you to calculate your daily target calorie intake. If you get this right you can easily lose weight fast and maintain your ideal weight for the rest of your life.

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