Losing weight can feel overwhelming with so many diet plans and nutritional advice available. However, the foundation of any effective weight loss plan begins with understanding calories and how they impact your body.
In this guide, we’ll explain what calories are, how they affect weight loss, and how to determine the right calorie intake to achieve your goals.
Is understanding calories essential for weight loss?
At Right Time PT, we believe in a sustainable approach to weight loss that combines healthy dietary changes with exercise. While crash diets that drastically reduce calorie intake may promise quick results, they are rarely effective long-term and can negatively impact your health.
Gradually adjusting your calorie consumption, focusing on nutrient-rich foods, and maintaining an active lifestyle is a healthier, more sustainable solution. If you’re unsure where to start or need a personalised meal plan, consult a doctor, dietitian, or nutritionist.
What are calories?
Calories are units of energy provided by the food and drink we consume. They fuel your body, from essential functions like breathing to physical activities like running.
Food consists of three key macronutrients:
- Protein
- Carbohydrates
- Fats
Each macronutrient provides a different amount of energy per gram, influencing the calories you get from your meals.
How do calories affect weight loss?
If you consume more calories than you burn, your body stores the excess as fat, leading to weight gain. To lose weight, you need to maintain a calorie deficit – consuming fewer calories than you burn.
A general guideline is to aim for a 500-calorie deficit per day, which can lead to gradual and healthy weight loss. However, this number varies based on your:
- Current weight
- Build
- Activity level
- Genetic factors
Understanding BMR and TDEE
To estimate your calorie needs, you must first understand two key terms:
1. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to perform essential functions like breathing, digesting food, and pumping blood.
- Factors influencing BMR: age, gender, height, weight, and genetics.
- Use an online BMR calculator for a quick estimate.
2. Total Daily Energy Expenditure (TDEE)
TDEE includes your BMR plus the calories you burn through physical activities, like workouts, walking, and even small movements such as fidgeting (Non-Exercise Activity Thermogenesis – NEAT).
- Fitness trackers and heart rate monitors can help estimate calories burned during activities.
To create a calorie deficit, calculate your TDEE and subtract 500-1,000 calories, depending on your goals and activity levels.
How many calories do you need to lose weight?
The general recommendations for weight loss are:
- Women: 1,300-1,500 calories per day (if fairly inactive)
- Men: 1,800-2,000 calories per day (if fairly inactive)
If you exercise regularly, adjust your intake to ensure you fuel your body and recovery. Consuming fewer than 1,200 calories daily is not recommended, as it can deprive your body of essential nutrients.
How to track calories in food and drinks
To keep track of your calorie intake:
- Packaged foods: Check the calorie count on nutritional labels.
- Homemade meals: Add up the calories of individual ingredients.
- Apps and tools: Use meal-tracking apps like MyFitnessPal.
- Dining out: Many chain restaurants list calorie information on their websites.
Making the most of your calories
Not all calories are created equal. While 100 calories of sweets provide the same energy as 100 calories of vegetables, the latter offers better nutrients, fiber, and satiety.
Here’s how to make the most of your calories:
- Focus on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables.
- Include healthy fats (e.g., avocados, nuts, olive oil) that keep you full and support heart health.
- Limit sugary, processed foods that offer little nutritional value.
A balanced, well-rounded meal plan ensures you stay energised, satisfied, and on track with your weight loss goals.
Final thoughts
Understanding calories is a fundamental part of weight loss, but it doesn’t mean extreme dieting or restriction. Focus on creating a calorie deficit while nourishing your body with wholesome, nutrient-rich foods and staying active.
