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How Many Calories Should I Eat To Lose Weight If I’m 5’1 And 114 Lbs? 

How Many Calories Should I Eat To Lose Weight If I’m 5’1 And 114 Lbs? 

A person can lose body weight to look good. It is called intentional weight loss that can be achieved by a weight loss regime and a specific diet plan. If a person is losing weight due to some health conditions, unintentional weight loss is called. However, for a woman whose weight is about 114 pounds, her calories intake should be 1300 to 2300 calories per day to maintain her weight. Moreover, this can vary if she wants to lose or gain weight. However, these values greatly vary depending on many factors. So calories intake for men is different from that of women. Furthermore, if you want to know more about the calories intake for men and women to lose weight, we give detailed information about weight loss. 

What Are The Calorie Requirements If I’m 5’1 And 114 Lbs? 

Calories Requirements For Men

If a 25 years old man with 5’1 and 114 lbs who has a moderate exercise level, wants to lose weight, the following result shows the daily calorie requirements that can be used as a guideline for how many calories he should take a day to lose, gain or maintain weight. 

Maintain weight2000 (100%) calories per day
Extreme weight loss (2lb/week)1000 (50%) calories per day
Weight loss (1lb/week)1500 (75%) calories per day
Mild weight loss (0.5 lb/week)1750 (87%) calories per day
Calories requirements of men

Calories Requirements For Women

Suppose a 25 years old woman with 5’1 and 114 lbs who has a moderate exercise level, wants to lose weight. In that case, the following result shows the daily requirements of calories that can take as a guideline for how many calories she takes a day to lose, gain or maintain weight. 

Maintain weight1757 (100%) calories per day
Extreme weight loss (2lb/week)757 (43%) calories per day
Weight loss (1lb/week)1257 (72%) calories per day
Mild weight loss (0.5 lb/week)1507 (86%) calories per day
Calories requirements for women

How Many Calories Per Day Should A Person Take On Average?

The number of calories you will consume in a day depends on many factors, including height, age, weight, sex, activity level, metabolic health, and many other factors. So when you are trying to lose weight, you must make a calorie deficit by having few calories than you normally consume and exercising more than the normal routine. However, some people combine both to eat less or exercise more. 

However, it is very important to take enough calories to fulfill your nutrients requirements if you want to lose weight. Furthermore, the essential part of the weight loss plan is to be consistent. Experts recommend small calorie reduction to continue a sustainable weight loss journey. For example, many experts recommend restricting your calorie intake to approximately 1,000-1,200 calories per day, which is not good for healthy adults. 

If you cut your calories drastically, it will result in serious side effects and increase your nutritional deficiencies. Moreover, it also causes changes in the metabolic system. Here we discuss how many calories you should eat in a day, according to the U.S. Department of Agriculture.

Calories Intake For Women

AgeDaily Calorie Requirements
60+ years1,600-2,000 calories
31-59 years1,800-2,200 calories
19-30 years2,000-2,400 calories
Average calories intake for women

Women’s calories depend on their activity level, size, and age. Many women between 19-and 30 need 2,000-2,400 calories per day to maintain their body weight. Furthermore, women aged 31-59 will have fewer energy requirements. Usually, women in this age group must take 1,800-2,200 calories a day to maintain their body weight. In addition, a woman more than 60 years of age needs fewer calories and usually needs to take almost 1,600-2,000 calories a day if they want to maintain their body weight. 

You have to keep in mind that the total number of calories you need may come in between these ranges or sometimes exceed this limit. Furthermore, it depends on your activity level and your weight, height, and health status. In addition, these values do not apply to those women who are pregnant and breastfeeding because they require considerably more calories than normal women. 

Calories Intake For Men 

AgeDaily Calorie Requirements
60+ years2,000-2,600 calories
31-59 years2,200-3,000
19-30 years2,400-3,000 calories
Average calories intake for men

As for women, the calories requirements for men are also based on many factors. According to the Dietary Guidelines for Americans, men between the age of 19-and 30 must consume 2,400-3,000 calories a day to maintain their weight. However, your energy requirements decrease as you become older. Furthermore, men between the age of 31-and 59 require almost 2,200-3,000 calories a day to maintain weight. 

In addition, men over 60 years usually need 2,000-2,600 calories a day. However, men who have high daily activity and have certain health conditions need more calories than normal. Furthermore, the number of calories you need within this range of calories also varies depending on their weight and height. 

Ways To Reduce Calorie Intake

However, decreasing the number of calories in your daily routine can affect weight loss. However, if you cut your calories without considering the food you eat is not a sustainable way to lose weight. For example, going for nutrient-dense foods like nuts, grains, vegetables, and fruits will benefit your health rather than opting for nutrient-poor foods like donuts, soda, and candy. So it is recommended to make some changes in your diet routine and lifestyle that can help you maintain a calorie deficit for sustainable weight loss without feeling deprived or hungry. Here we discuss the 5 strategies that will help you to lose weight.

Eat More Protein

When you are concerned about losing weight, proteins are very important for this purpose. According to studies, increasing your protein intake will help you feel full and curb your appetite. Moreover, proteins will help fight your carvings, as high protein foods will reduce hunger and thirst. In addition, if you follow a high protein diet, it will prevent weight regain and maintain your muscles’ mass. So if you want to achieve a long-lasting and sustainable weight loss, go for the high protein foods. 

Limit Sugary Drinks

The other way to reduce your calorie intake is by reducing your sugar intake, including fruit juices, soda, chocolate milk, and other sugary drinks. According to studies, sugary drinks cause an increased risk of obesity. However, the side effects of sugary beverages are beyond weight gain. In reality, sugary drinks will cause much damage to health, including liver problems, heart diseases, and diabetes. 

Drink More Water

The simplest way to reduce your fat is to drink more water. Taking adequate water intake will lead to improved brain health and weight loss management, as they also reduce the risk of kidney stones risk. In addition, if you drink water immediately after the meal, it will help you take fewer calories. Furthermore, it will combine with a healthy diet, so drinking more water, especially before dinner, is very effective in reducing weight. 

Exercise

Calorie restriction may slow your metabolic rate, and it will cause to increase in your appetite. In addition, cutting calories drastically will lead to muscle loss and harm your health and lower your metabolic rates. Exercises like weight lifting will limit muscle loss, and they may help minimize metabolic changes. In addition, cardio exercises like swimming, walking, and jogging are also essential for weight loss and improved health. In addition, exercise also has many benefits like improved mental health, increased energy levels, and reduced risk of chronic diseases. 

Conclusion

Losing weight takes time; however, there are different calorie requirements for men and women to lose or maintain weight. Losing weight depends on many factors, including gender, height, weight, and activity level. Some days your body requires more calories, and other days it needs less. 

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