What should be the daily calorie intake for weight loss

During the weight loss period, the daily calorie intake should be lower than the sum of basal metabolism and activity expenditure, and the specific value varies depending on gender, weight, and activity level. It is recommended to control the calorie intake between 1200-1500 kcal for adult women and 1500-1800 kcal for men, but adjustments should be made based on individual differences.

1. Basic Metabolic Calculation

Basic metabolic rate is the minimum calorie requirement for maintaining life in a resting state of the human body, which can be estimated using the Mifflin St Jeor formula. The formula for women is 10 x weight+6.25 x height -5 x age -161, while for men it is 10 x weight+6.25 x height -5 x age+5. The calculation results need to be adjusted according to the activity coefficient, multiplying the sedentary population by 1.2, with mild activity at 1.375 and moderate activity at 1.55.

2. Safe weight loss calorie gap

Creating a daily calorie gap of 500-750 kcal can achieve the health goal of losing 0.5-1 kg per week. A gap exceeding 1000 kcal may lead to muscle loss, while a deficiency below basal metabolism can trigger metabolic adaptation. Suggest reducing 300-500 calories through diet and consuming a combination of 200-300 calories through exercise.

3. Macro nutrient ratio

Protein should account for 20-30% of calories, with an intake of 1.2-1.6 grams per kilogram of body weight. Choose high-quality protein such as chicken breast and eggs. carbohydrates account for 40-45%, and low GI foods such as oats and brown rice are preferred. Fats account for 25-30%, mainly olive oil and nuts. Dietary fiber should not be less than 25 grams per day.

4. Special Population Adjustment

Postpartum women must ensure a calorie intake of 1800 or more, with an additional 500 calories during lactation. The protein ratio of middle-aged and elderly people needs to be increased to 25% to reduce refined carbohydrates. Teenagers should lose no less than 1800 calories to ensure their growth and development needs. Diabetes patients need to strictly control the type of carbon and water and eating time.

5. Dynamic monitoring and adjustment

For every 5% weight loss, the calorie demand needs to be recalculated. During the plateau period, a 3-day carbon water cycle or intermittent adjustment can be attempted. Use a food scale and app to record intake and regularly measure body fat percentage. If there are signals of dizziness, amenorrhea, etc., immediately increase the calorie intake to above basal metabolism. During the weight loss period, it is necessary to ensure that you drink at least 2000 milliliters of water per day, sleep for at least 7 hours, and cooperate with resistance training to maintain muscle mass. Avoid long-term extreme dieting and lose no more than 5% of total weight per month. It is recommended to schedule a deceptive meal once a week to regulate leptin levels. When experiencing persistent hunger and decreased attention, it is necessary to consult a nutritionist in a timely manner to adjust the diet plan. Regular physical examinations are conducted to monitor liver and kidney function, ensuring the safety and effectiveness of the weight loss process.