It's the jackpot question, and you win a new figure if you get it right. Well, actually it's not quite that simple - life never is. In this case, as in so many others, there really isn't a 'one size fits all'. You know that a petite librarian needs fewer calories than a huge muscle-bound rugby player - but how many fewer?
Let's start with the easy stuff. The generally accepted guidelines tell us that men need 2500 kcal per day and women 2000 kcal. The important point is that women need only 80% of the calories that men do, because women's bodies tend to be smaller (even very tall or big women should have more delicate bones than a man of the same size).
When eating out, or getting a takeaway meal, men and women will be served the same size portions - and will probably eat the same amount. Try to remember portion sizes should be moderate, don't be afraid to leave food on your plate - you could always go for the 'doggy bag' option! Alternatively, stop eating when you are not quite full as it takes time for your stomach to send full-up signals to your brain.
The main factor that affects how many daily calories you need is how active you are. Sure, body shape / genes / metabolism all have some influence on your weight - but lifestyle is the key. If you loll on the sofa glued to the TV, you won't burn calories as fast as someone running about in the fresh air.
It is possible to calculate the number of calories you need; by multiplying your resting metabolic rate with your activity factor. How to work these out can be found online.
Our fat contains approximately 3500 kcal per pound (or about 7800 kcal per kilo). So aiming to lose a pound a week means reducing your calorie requirement by 500 kcal a day. It's not a good idea to lose more than a pound or two (up to 1 kilo) a week, and if you do, you'll only be losing water and muscle - not fat.
You don't have to calculate how many calories you need each day, you can easily estimate how much is enough (or too much). If you are so full after a meal that you feel uncomfortable, well then, you have overeaten - do that regularly and you will gain weight. On the other hand, if you are always hungry - even soon after eating - you may need to eat more. However, if this sounds like you please get yourself checked out by a doctor as there are several medical conditions that can make you feel hungry when you aren't really.
The thing is to enjoy eating, savour the flavour rather than pile the plate. What we eat can make all the difference, and small changes really can transform our figures! And a walk after dinner won't hurt either...
And finally - did you know that being overweight could actually shorten your life?
© Eleanor Knowles 2008
For more information about losing weight and keeping it off, including how to work out your own personal calorie requirement, click on http://EatLeanNotMean.com
The book is crammed with lots of details, tips, tricks, smart facts and recipes to liven up your routine. Watching your calories has never been so much fun, or so healthy!
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