May 22, 2025
Aarushi BhaduryWhile simple in theory, managing weight often involves more than just "eat less, exercise more." Calorie counting can still be a helpful tool for some.
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To begin, determine how many calories you need daily to maintain your current weight using a simple calculation.
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For moderately active individuals, multiply your current weight by 15. This provides an estimate of your daily weight-maintenance calories.
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Moderate activity means at least 30 minutes of physical activity daily, such as brisk walking, climbing stairs, or active gardening.
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To safely lose 1-2 pounds per week, aim to consume 500 to 1,000 fewer calories than your daily maintenance total.
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Do not drop below 1,200 calories daily for women or 1,500 for men without professional supervision, as this can lead to nutrient deficiencies.
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You can meet your calorie goal by adding up calories from food labels and planning meals, or by generally restricting portion sizes and opting for low-calorie foods.
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Research shows that sticking to a regular eating schedule with planned meals and snacks is the most successful approach for both losing and maintaining weight.
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While fat has more calories per gram than carbs or protein, "fat-free" doesn't always mean "low-calorie." Some fat-free foods have extra sugar, increasing total calories.
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Health guidelines often emphasize common sense food choices over strict calorie or fat counting, highlighting the importance of overall dietary quality.
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