If you wish to drop a few kilos, eating less to lose weight has never been the answer (and we hate to break that to you).
Another famous tip we swear by is to take down the number of calories in every kilo off your diet chart. For instance, taking off food worth 8000 calories from your weekly diet to lose a kilo is what most people treat as a solution.
Well, there are a few more factors to consider when it comes to calorie counting in order to shrink your waistline. For one thing, not all calories are created equal.
"Calories matter when it comes to weight loss and maintenance, and in order to lose weight, you must take in less energy than you expend," says Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. "And how much energy you burn each day is dependent on your metabolic rate, as well as your physical activity."
Here's the ideal caloric intake, based on your activity level
- Very Active: For those who are very active, a.k.a exercising for an hour or more each day or have highly physical job, the calorie needs for women range from 2,000 to 2,500 calories per day, whereas a very active man would need closer to 2,500 to 3,000 calories per day.
- Moderately Active: For a moderately active individual who exercises for about 30 to 60 minutes a day, a woman, on average, would need 1,900 calories per day, while a male would require 2,500 calories.
- Slightly Active: An individual who is slightly active, averaging between 5,000 to 8,000 steps per day, would require 1,800 calories for women and 2,200 calories for men.