How many calories should I eat to lose weight quickly?
The first point to make here is that it is important to realize that safe weight loss is as important a goal as fast weight loss.
Medical professional consensus is that if a person is following a Healthy Meal Plan, they can expect to see an average weight loss of half a kilo to one kilo per week.
Our unique Weight Loss Program – simply called The Weight Program has been designed with this in mind and to ensure that you not only lose weight regularly until you reach your agreed goal weight, but that you keep it off.
During the course of registering as a Member of The Weight Program, you are asked a series of questions, the answers to which are then used by our system to calculate the recommended Daily Caloric Intake for you, taking into account your sex, age, height, weight, activity level and your weight loss goals. The Weight Program uses the following 4 recommended Daily Caloric Goal Intake Levels and their daily energy supply:
| Level | Calories | Kilojoules |
| 1 | 1357 | 5700 |
| 2 | 1476 | 6200 |
| 3 | 1667 | 7000 |
| 4 | 1905 | 8000 |
To Lose Weight, your Calorie Intake Must be less than your estimated Calorie Output.
Reducing Calorie INPUT
To lose weight of 0.5kg per week you need to reduce your daily intake by 476 calories (2000kj).
To lose weight of 1kg per week you need to reduce your daily intake by 952 calories (4000 kj).
Women will usually use Level 1 or 2 and Men Levels 3 or 4 (but not necessarily so).
Calculating your Daily Calorie INPUT
The Foods and Beverages in the Meal Plans in The Weight Program System have calorie values attached to them. When the Member ticks off the Foods and Beverages that she or he consumed for the day, the system automatically calculates the total calories consumed for the day, which gives the Total Caloric Input.
Calculating your Daily Calorie OUTPUT
The Weight Program System will automatically calculate your estimated daily calorie output after calculating:
- Your Resting Metabolic Rate – the calories needed to maintain the body’s systems at rest
- Thermic effect of your food intake – the increase in calorie output above the resting metabolic rate that results when you eat, digest & store food daily.
- Thermic effect of your activity – the calorie output expended from daily activities.
The Weight Program does all the calculations and plots the results on an easy to read graph on your home page.
These tools will assist you in your weight loss journey but it is our online Strategic Intervention Counselling program that is so valuable in helping you to lose weight quickly.
