Your Calorie Requirements
One of the top things that you need to make sure that you’re doing as you go about your weight-loss program is setting your calorie intake up properly. Those who don’t use the proper calorie intake are never going to see results, or will soon hit a frustrating plateau. That’s because your calorie intake is going to determine whether your body weight increases, decreases or stays the same.
You must burn more calories each day than you consume if you want to see a difference in your weight so creating a calorie deficit needs to be your main mission.
That said, there are a number of things that will influence the total calorie burn that you experience throughout the day, and taking these into account will help you better determine how many calories you should consume.
Remember that for best results it’s best to adjust your calorie intake as you go so that you can hit the perfect amount for ongoing weight loss.
Your workout plan.
The more often you work out, the more calories you will burn.
The intensity of your workouts.
The more intense the workouts, the higher your total calorie intake will be all day long due to the metabolic boost that you experience.
How much lean muscle mass you have.
Your metabolic rate will be faster with more muscle since lean tissue burns more calories than fat tissue.
How much sleep you get.
Those who sleep more tend to have a faster metabolism than those who don’t.
How long you’ve been dieting.
If you’ve been dieting for a long period of time, chances are good that your metabolism is running slower than it should be. Plan a short diet break, anywhere from a weekend to an entire week, to let your metabolism know you aren’t starving.
How much protein you eat daily.
Those who consume higher protein diets tend to have a faster metabolism than those who don’t.
How active your lifestyle is.
The more often you’re up on your feet and moving around over the course of the day, the more likely it is that you are going to be burning up a higher number of calories overall.
Males burn more calories over the course of the day compared to females. Even when comparing a man and woman of the same age, weight and activity level, the man will burn a couple hundred more calories per day.
How many carbohydrates you eat daily.
Those who follow very low-carbohydrate plans tend to experience lower metabolic rates than those who don’t and thus burn fewer calories overall throughout the day.
Your hydration status.
If you’re dehydrated, you won’t burn as many calories over the course of the day as someone who is regularly drinking water.
The Bottom Line:
Making sure that you think about the various factors that influence your metabolic rate will help you move forward and choose an appropriate calorie intake to use for yourself. Remember that it’s impossible to be 100% accurate in your assessment so it’s important to adjust your intake based on the results that you’re seeing as you go along with the process.