Every day, people across the country are struggling to maintain their weight and women have specific needs to consider while trying to find an ideal women’s daily calorie intake. We’re all searching for the magic potion that will help us lose weight while still eating the food we love. The reality is there is no magic pill – it all comes down to calorie consumption. To lose a pound of fat, 3,500 calories must be burned. Likewise, to gain a pound of fat, 3,500 additional calories need to be consumed.
How do we find the perfect calorie balance to assure that our goals – be that weight loss, gain, or maintenance – are met? Here are 5 things you need to do every day to achieve the right calorie intake for you.
1. Calculate Base Metabolic Rate
The first step to determining the number of calories to consume each day is to figure one’s base metabolic rate. To calculate this rate take one’s lean body mass (weight – body fat percentage) in kilograms and multiply by 22. Then add 500. This number is the amount of calories the body burns in a resting state. Even if one is completely sedentary, these calories will be burned to keep the body functioning. The Mayo Clinic website includes a calculator that takes the math out of the equation for those who are not good with numbers and who are looking to determine a healthy women’s daily calorie intake.
2. Weigh Daily
While the base metabolic rate is a good starting number, each person has varying activity levels that influence the total number of calories they need to consume each day. When determining a healthy women’s daily calorie intake, weighing daily can help to gauge if activity level and calorie consumption are equal. Ladies: don’t forget to account for water retention during the pre-menstrual time period.
3. Keep a Women’s Daily Calorie Intake Food Diary
Find an app or website, such as myfitnesspal.com and keep a food diary to monitor the number of calories consumed and expended each day. It is important to be as accurate as possible (including that bite of leftover grilled cheese snatched off the kid’s plate) and many find it vital to measure their food. It is also important to record exercise as the calories burned from exercise can greatly impact the overall calorie total.
4. Become a Planner
Achieving an appropriate women’s daily calorie intake each day takes organization and planning. Not only must one weigh regularly and record their food intake with precision, but it is necessary to plan meals and snacks to meet calorie goals. Setting aside time on the weekend to plan meals, grocery shop, and prep ingredients can go a long way towards successfully regulating a women’s daily calorie intake.
5. Drink Plenty of Water
Making sure the body utilizes all calories efficiently is important. While an average human body consists of 70% water, this can decrease to 45% in obese individuals. Drinking the recommended eight, 8 ounce glasses of water per day helps the body to function at optimum levels.
While at first these tasks towards achieving a healthy women’s daily calorie intake may feel tedious, many find that with consistent and vigilant effort these tasks quickly become habits and routines. A journey of a thousand miles begins with a single step.
Monitors and Calorie Counters
Calorie Counting Cookbooks and Apps
Helpful Links for Determining and Maintaining A Healthy Women’s Daily Calorie Intake
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