In order to lose weight safely, you should eat about 10 calories per pound of body weight. So if you weigh 140 pounds, you should eat about 1400 calories per day to lose weight.
Of course, if you’re working out daily and you’re burning about 500 calories through your workout, you will add 500 calories to your daily calorie intake. So in this case, a 140-pound women should eat about 1900 calories per day.
But if you want to lose weight safely, you can’t just eat any kind of foods until you get those 1400 calories and then stop eating. You need to know what kind of foods are good for your body and for your goal. You need to know how many fats, proteins and carbs you need to eat in a day to get those calories in and to lose weight safely.
How To Lose Weight Safely
Here is how you can calculate your fat, carbs and protein intake for a day, if you want to lose weight safely:
0.4 grams of fat per pound of body weight. If you weigh 140 pounds, you should have about 56 grams of fat within your daily food intake.
Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 140 pounds, you should have about 140 – 210 grams of protein within your daily food intake.
1 gram of carbs per pound of body weight. If you weigh 140 pounds, you should have about 140 grams of carbs within your daily food intake.
So if your body weight (in pounds) is noted with W, here is the math behind a safely weight loss (all number are for one day only):
CALORIES = W x 10
FAT = W x 0.4 grams
PROTEIN = W x 1.5 grams
CARBOHYDRATES = W x 1 grams
Here is a table you need to lose weight safely, with all the math done for you.
Now that you know how many calories you should eat in a day, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories (even 1000 calories), depending on the intensity of the workout you’re performing.