How Many Calories Should You Eat?

How Many Calories Should You Eat?

This is the age old question. How Many Calories Should You Eat? There are so many different answers to that question, however, it really depends on what your goal is. Do you want to maintain your current weight? Are you looking to lose five or ten pounds? Maybe you want to drop 50 or more pounds. I want to break it down for you today. When you look at it from a different perspective, weight loss becomes a little easier to understand. Therefore it becomes easier to reach your goal.

How Many Calories Are In A Pound?

First, we need to start by determining how many calories equal one pound of body weight. There are 3500 calories in one pound. Now that has been established we will move on to the next factor in the equation.

How Many Calories Do I Need To Maintain My Current Weight?

This is where math comes in. If you are a female you should have about 10 calories for every pound of your current body weight daily. Let me explain. If you currently weigh 120 lbs. and you are looking to maintain that weight you will want to have 1200 calories (120 x 10=1200) daily. This is called your maintenance calories. That is if you don’t do any exercise and live a fairly sedentary lifestyle. If you do exercise and are physically active, you can have more calories. If you are a male, you will want to have 11 to 12 calories for each pound of your current weight.

How Does Exercise Affect My Daily Calorie Count?

You will need to do a little more math to find that out or you can go here and plug in your numbers to find out. You can bookmark that site so that it’s easy to determine the number of calories burned during each workout. It asks you the type of exercise you did, how long you did it, and your current body weight. It will calculate your calories burned for that session. You may add that amount to your daily caloric intake to maintain current body weight. This will become your new maintenance calorie number. Of course, if you don’t exercise every day or if you do different workouts, you can’t add that number. You will need to adjust your maintenance calories based on your daily physical activity.

How Many Calories Do I Need To Lose Weight?

So now that you know how many calories are in a pound and how many you need to maintain your current weight, we want to find out how to lose weight. It really is calories in and calories out. You want to end up with a deficit each day. Knowing this equation, you can calculate how many calories you need to consume each day. If you are looking to lose about one pound per week which is reasonable in my opinion, you will want to end up with a deficit of 500 calories each day. In other words, your caloric intake should be at least 500 calories less than your maintenance calories every day of the week.

How Many Calories Should You Eat?

Once you realize that weight loss is all calories in and calories out, you can begin to devise a plan to get where you want to be. I know that you can do it. You are smart and determined and most of all, you are worth it! Life is what we make it. You just have to believe in yourself. I’m happy to help in any way. My recommendation is to start a food journal today. I know I’ve mentioned it in previous posts but it really does help open our eyes to how many calories that we are consuming each day. It’s a great tool and no one has to see it but you.

Good Luck!


Water For Weight Loss

Water For Weight Loss

Water is vital to all life and there are many benefits of drinking water. We all know that. Although, I think that people lose sight of how important it really is. It is said that an adult male’s body is made up of approximately 60% water and an adult female is about 50 %. Staying hydrated improves all body process. It affects our energy levels, flushes our toxins, keeps our skin supple, and helps keep us regular. Also, you need Water For Weight Loss.

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply.

Benefits of Drinking Water

  1. Improves Mood
  2. Flushes Out Toxins and Improves Skin Complexion
  3. Increases Energy and Relieves Fatigue
  4. Improves Regularity
  5. Boosts Immune System
  6. Promotes Weight Loss

The benefits listed above are just a drop in the bucket (small pun intended :)) of benefits of drinking water. However, they all do have one thing in common. They all aid in weight loss.


The amount of water you drink affects your mood. When you become even slightly dehydrated your body function becomes sluggish and therefore you can become irritable. When you feel good and have a positive mood, it makes it easier to make good food choices and stick to a plan.

Flush Toxins

High fluid intake increases the amount of urine that passes through your kidneys, helping to flush toxins from them and supporting normal kidney functions. It also helps prevent the buildup of minerals which could turn into kidney stones. Keeping your body free of toxins will keep you from getting ill which will aid in your weight loss.

Increases Energy and Relieves Fatigue

Since your brain is made up of mostly water, drinking it helps you think, focus and concentrate better. It increases your alertness and also, your energy levels are boosted. All of these things will make it easier to exercise and lose weight.

Improves Regularity

Water aids in digestion and is essential to food digestion and the prevention of constipation. Proper digestion of food will ensure that you’re not holding onto weight that you shouldn’t be…literally.

Boosts Immune System

Drinking plenty of water helps fight against flu, cancer and other illness and disease. Staying healthy will help ensure that you stick to your eating and exercise plan.

Water For Weight Loss

Water is a key factor in weight loss. Not only does it removes by-products of fat, it reduces overeating by making you feel full. Did you know that not all of those hunger pangs that you feel are actually from true hunger? Next time you feel one of those pesky pangs grab a glass of water. Drink it down and then reassess your hunger. I promise it works. Water also raises your metabolism by ensuring that your body is functioning properly and it has zero calories. What could be better that that?

To sum it all up, you absolutely need plenty of water daily in order to lose weight. How much do you ask? Well, that will vary slightly depending on your gender and weight. A good rule of thumb is eight 8 oz. glasses, or 2 quarts daily. This is the recommendation for people with a normal BMI. I feel that this should be a starting point. For most people that are overweight, I recommend at least 3 quarts daily.

Common signs of dehydration are headache, fatigue, constipation and dizziness. If you have any of the symptoms, increase your water intake.

I hope this motivates you to start drinking more water today. I’d love to hear your stories or comments.

Good luck on reaching your goals. Let me know if I can be of any assistance to you.

Until next time!