Many dieters are wondering the same question: How many calories should I eat a day to lose weight?

Such a question is very common, especially considering how modern doctors talk about the importance of cutting back calories for losing weight.

I do not necessarily agree with this approach.  The main reason why is because I believe that one does have to count calories to lose weight.  Despite the “cut calories” mantra, obesity has steadily risen in the United States.  Many who are affected already have their dieting calculators in hand.

Yes, calories matter, but in my personal opinion, if you are already healthy, this is not an issue you should worry about.

So, How Many Calories Should I Eat a Day to Lose Weight?

Let us assume that the “calories in versus calories out” strategy holds merit.  With this assumption, you would lose weight by giving up all forms of junk food.

This theory also assumes that people become overweight because they are eating more calories than their bodies are able to burn.  The excess calories are converted into fat, which leads to obesity.

First, you need to figure out the number of calories you burn on a particular day.  Remember, this is just

an estimate.

Now you must determine how many pounds you would like to lose.  This can be done by subtracting your desired weight from what your weight is right now.

The Formula for Weight Loss: Your Weight as of Now – Your Desired Weight in the Future = The Amount of Overall Weight You Need to Lose

One pound of human fat is 3,500 calories.  A kilogram of human fat is 7,700 calories.

If you are figuring your goal weight by pounds, take the amount of pounds you must lose and multiply it by 3,500.

If you are using kilograms to figure out your goal weight, multiply the amount by 7,700. The resulting figure represents the calorie deficit you must create going by the “calories in versus calories out” theory. As an example: 30 pounds of weight loss would mean you would have to multiply 30 by 3,500.  The result is 105, which is the deficit you must create to lose this amount of weight. This is also going under the assumption that you want to lose one pound each week.  This is what is recommended.  So for every pound you would like to lose, you must create a deficit of 500 calories.

To reiterate:Use the number from the dieting calculator provided above.  It represents how many calories you need on average.  Now subtract that figure by 500.  This will give you how many calories you need to eat to lose your extra weight.

Now, let us analyze the problems with this approach. If you actually lost 30 pounds using this method, you would have to weigh all of your food and calculate its calories.  You would have to commit to this regime for at least 7 months.

Let us assume that your willpower is above average and you have the ability to go that long feeling hungry.  Do you really think you can keep up with that regime over the long haul?

Of course not!

If you want to avoid gaining your weight back, you are going to have to go through this regime indefinitely.

There are also other problems associated with traditional calorie counting: Your actual metabolic rate depends on many factors ranging from your gender to your genetics.However, your metabolic rate changes if you go too long with calorie restriction. The brain controls how much body fat you have. Your hunger will increase if there is a decrease in the amount of calories you consume.  Your activity level also matters, as it will determine how hungry you get. In any case, being forced to weigh your food will be quite an obligation.  You will not be able to eat at restaurants or even at your neighbor’s house.  The process is inconvenient and not sustainable over the long haul. Obviously, this will not lead you to a road of success… not for the long haul.  It is unnatural to weigh your food every time you are ready for a meal.   If you really want to lose weight, you must stick to methods that you can do for the rest of your life. What about what science and statistics have to say?

Well, let us look at the stats.

Over the last few decades, the rate of obesity has skyrocketed. Many feel this is because people are exercising less yet eating more.  This is not really true. Over the past few years, despite the increase in obesity rates, the calorie consumption remains pretty much the same.  Also, physical activity has actually increased when it comes to leisurely activities.  For American women, the paradox is especially noticeable, as their weight remains the same (despite eating the same amount of calories). Obviously the “calories in versus calories out” is no longer valid. With that said, you might be wondering what the solution is for losing weight.  The answer can be found with insulin, which is the substance that controls how much fat your body produces.  If you can keep your insulin levels low, you will not experience weight gain.

To keep your insulin low, you must eat a normal amount of food.  It should consist of complex carbohydrates including whole wheat, beans, fruit and vegetables.  How these foods are served is irrelevant, though you want to avoid using too much sugar and salt.  Sugar increases your insulin, while salt makes your body retain water. So, stop asking yourself “How many calories should I eat a day to lose weight?”  It does not matter.  You can eat like a glutton and still lose weight so long as you are eating the right kinds of foods. Not to say you should eat like a Glutton...