My Daily Caloric and Protein Needs for Weight Loss

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Embarking on a weight loss journey requires a clear understanding of one’s daily caloric and protein needs. By accurately determining these needs, I can create a tailored plan that supports sustainable and healthy weight loss. This blog post will explore how I calculated my caloric and protein requirements and how I plan to achieve my weight loss goals.

Check this blog post to see what your caloric and protein needs are.

My Profile

Before diving into the calculations, it’s essential to understand my current profile:

  • Age: 39 years old
  • Gender: Female
  • Height: 5’4″ (163 cm)
  • Weight: 256 lbs (116.1 kg) as of July 10, 2024

Determining My Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the number of calories my body needs to perform basic physiological functions at rest, such as breathing, circulation, and cell production. To calculate my BMR, I will use the Mifflin-St Jeor Equation, which is known for its accuracy.

Using my profile:

  • Weight: 116.1 kg
  • Height: 163 cm
  • Age: 39 years

I used this BMR Calculator.

My BMR is approximately 1821 calories per day.

Adjusting BMR for Activity Level

To determine my Total Daily Energy Expenditure (TDEE), which is the total number of calories I need in a day, I must adjust my BMR based on my activity level. Here are the multipliers for different activity levels:

  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
  • Super active (very hard exercise/physical job & exercise 2x/day): BMR × 1.9

Since I currently have a sedentary lifestyle with little or no exercise, I will use the sedentary multiplier.

I used this TDEE Calculator.

Therefore, my TDEE is approximately 2185 calories per day.

Creating a Calorie Deficit for Weight Loss

To lose weight, I need to create a calorie deficit, which means consuming fewer calories than my TDEE. A common recommendation for safe and sustainable weight loss is to aim for a calorie deficit of 500 to 1000 calories per day, leading to a weight loss of about 1 to 2 pounds per week.

Setting My Daily Caloric Intake Goal

For a moderate and sustainable approach, I will aim for a daily calorie deficit of 750 calories. This means my daily caloric intake goal will be: approximately 1440 calories per day to achieve my weight loss goals.

Determining My Daily Protein Needs

Protein is an essential macronutrient that supports muscle repair, growth, and overall health. It is especially important during weight loss to preserve lean muscle mass. The recommended daily protein intake varies based on factors such as activity level and weight.

Calculating My Protein Needs

For weight loss and to maintain muscle mass, it is generally recommended to consume between 1.2 to 2.0 grams of protein per kilogram of body weight. I will aim for the midpoint of this range, which is 1.5 grams per kilogram of body weight.

So, I should aim to consume approximately 174 grams of protein per day.

Meal Planning and Dietary Choices

With my daily caloric and protein goals established, the next step is to plan my meals to ensure I meet these targets while also getting adequate nutrients from other macronutrients (carbohydrates and fats) and micronutrients (vitamins and minerals).

Macronutrient Distribution

To create a balanced diet, I will allocate my daily caloric intake among the three macronutrients: protein, carbohydrates, and fats. Here’s a general guideline for macronutrient distribution for weight loss:

  • Protein: 30-35% of total calories
  • Carbohydrates: 40-50% of total calories
  • Fats: 20-30% of total calories

Using my daily caloric intake goal of 1440 calories, I will calculate the grams needed for each macronutrient.

Protein:
Calories from Protein=174×4
Calories from Protein=696

So, approximately 48% of my daily calories will come from protein, which aligns with my goal to preserve muscle mass during weight loss.

Fats:
Calories from Fats=0.25×1440
Calories from Fats=360
Grams of Fat=360/9
​Grams of Fat=40

Carbohydrates:
Calories from Carbohydrates=1440−(696+360)
Calories from Carbohydrates=384
Grams of Carbohydrates=384/4
Grams of Carbohydrates=96

Tracking Progress and Adjusting Intake

Monitoring my progress is crucial to ensure that I am on track to reach my weight loss goals. Here are some strategies to help me stay on track:

Regular Weigh-Ins

Weighing myself regularly (e.g., once a week) will help me track my progress and make necessary adjustments to my caloric intake. It’s essential to weigh myself at the same time of day and under similar conditions to get consistent measurements.

Tracking Food Intake

Using a food diary or a mobile app to log my meals will help me stay accountable and ensure I am meeting my caloric and protein goals. This practice also allows me to identify any patterns or areas where I may need to make changes.

Adjusting Intake

As I lose weight, my caloric needs will change. It’s important to recalculate my BMR and TDEE periodically and adjust my daily caloric intake accordingly. I will aim to make small, gradual adjustments to avoid sudden changes that could disrupt my progress.

Challenges and Strategies for Success

Weight loss can be challenging, but with the right mindset and strategies, I can overcome obstacles and achieve my goals. I just need to follow my daily caloric and protein needs as outlined above to achieve my weight loss goals. Here are some common challenges and how I plan to address them:

Challenge 1: Hunger and Cravings

Weight loss often comes with hunger and cravings, which can derail progress. To manage this, I will:

  • Drink plenty of water throughout the day to stay hydrated and reduce hunger.
  • Include fiber-rich foods (e.g., vegetables, and whole grains) in my meals to promote satiety.
  • Allow myself occasional treats in moderation to satisfy cravings without overindulging.

Challenge 2: Social Situations

Social gatherings and events can present challenges when trying to stick to a caloric deficit. To navigate these situations, I will:

  • Plan ahead by checking menus or bringing healthy dishes to share.
  • Practice mindful eating, focusing on portion control and savoring each bite.
  • Communicate my goals with friends and family for support and understanding.

Challenge 3: Motivation and Consistency

Staying motivated and consistent is crucial for long-term success. To maintain motivation, I will:

  • Set realistic and achievable short-term goals to celebrate progress along the way.
  • Keep a journal to reflect on my journey, noting successes and areas for improvement.
  • Find a support system, whether it’s a friend, family member, or online community, to share my experiences and stay accountable.

Conclusion

Understanding my daily caloric and protein needs is a fundamental step in my weight loss journey. By calculating my BMR, adjusting for activity level, and creating a calorie deficit, I have a clear plan to achieve my goals. Focusing on adequate protein intake will help preserve muscle mass and support overall health. With a balanced meal plan, regular monitoring, and strategies to overcome challenges, I am confident in my ability to reach my weight loss goals and maintain a healthier lifestyle.

Embarking on this journey is not just about shedding pounds; it’s about making sustainable changes that will improve my quality of life. By staying committed, informed, and motivated, I can achieve lasting success and enjoy the benefits of a healthier, more active life.

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