How Many Calories to Maintain vs Lose Weight?

Unfortunately, my 90 Day Weight Loss Challenge hasn't been going so well...at all!  So, I'm going to have to start doing a little more leg work on my own to get this weight off.   With all the information floating around about weight loss and diets it can be hard to decide what is fact and what is fiction. But do you know the basics when it comes to calorie intake? How much do you need to maintain the weight you are at and how much should you cut to lose weight? The key to achieving and maintaining a healthy weight is balancing calories in and calories out. If you consume the same number of calories as you burn each day, then you will maintain your current weight. Below is some great information to get you headed in the right weight loss direction.

Your overall calorie intake needs to be based on age, sex, height, weight and activity level. You can use the chart above to determine an estimate of what your calorie intake should be to maintain your current weight. You can find the entire spreadsheet, including calorie intake for men and boys, HERE. If you only do light physical activity associated with normal daily life, like cooking and walking to the mailbox, then choose the “not active” calorie range. “Somewhat active” means that you spend about 30 minutes per day walking quickly or some other form of exercise, and “very active” means that you spend 40 minutes or more exercising every day. In order to lose weight, you need to reduce that total calorie number. If you consume 500 less calories than is needed every day, you should lose approximately 1 pound per week. Sounds easy. But keeping track of those calories can be tough. You can download this Daily Calorie Goals checklist to help you stay on track.

It all sounds pretty simple because it really is. It's just a matter of keeping up with your calorie intake each day. Making a goal and sticking with it. What I find to be the biggest challenge with counting calories is to find low calorie snacks and meals that I like and that will fill me up. Be sure to check out the Under 400 Under $4 to find some great recipes that have under calories that will cost you under $4 per serving to make.

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