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How do I lose Weight?

To lose weight, in theory, is very easy but in practice perhaps a little more challenging. To conduct our daily activities our body requires energy which is measured in Calories and obtained from the food we eat or our body's fat stores.

Based on a variety of parameters we can determine the number of calories we require each day and if we consume this number of calories and conduct our normal activities then we will maintain our current weight. If we consume more calories than required, then the additional calories will be retained in the body's fat stores and we will gain weight.

Now if we consume fewer calories than required then the body will obtain the additional calories, to meet our needs, from the body's stores. Also, if we consume the required number of calories but increase the amount of exercise we do then again, the body will obtain the additional calories, to meet our needs, from the body's stores. As we are now utilising the body's stores to address the deficit in calories we will lose weight.

So, to lose weight try to reduce, on a daily basis, the number of calories you consume and / or increase the amount of exercise you do.

The body is intelligent and any sudden large reductions in calorie intake and/or increased exercise then the body will act to increase the content of its body's stores. If we reduce our weight by approx. a ½ kilogram/week then the body may adapt more easily to the reduction of calorie intake and provide you with a better chance of maintaining the new weight. To reduce your weight by ½ kilogram/week means reducing your calorie intake by approx. 600 calories/day.

Ideal Weight

To obtain an estimate of your ideal weight range please enter your height and gender and then select the 'Calculate ' button.

Height Gender
From To
Your Ideal weight range is st lb st lb
kg kg

Estimated Energy Requirements (EER)

To obtain the EER (calories/day) to maintain your weight please enter your gender, age, height, weight, activity level and then select the 'Calculate' button.

Gender   Age years   Height metres
Weight kg's   Activity Level
  Your EER is calories/day

The official formulas for the calculation of your daily estimated energy requirements (EER) are provided by the Food and Nutrition Board of the Institute of Medicine of the National Academies. (Trumbo et al. 2002)[1]


  1. TRUMBO, P. et al. (2002) Dietary Reference Intakes for Energy, Carbohydrate, fibre, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Journal of the American Dietetic Association, 102 (11), p. 1621-1630

Related References

The following references provide additional information on this topic:

  • APPEL, L. J. et al. (2011) Comparative effectiveness of weight-loss interventions in clinical practice. New England Journal of Medicine, 365 (21), p. 1959-1968
  • APOVIAN, C. (2013) The Overnight Diet: Start losing weight tonight and keep it off permanently. Hachette UK.
  • VOGEL, E. and MOLl, A. (2014) Enjoy your food: on losing weight and taking pleasure. Sociology of health & illness, 36 (2), p. 305-317

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2011) How do I lose Weight? [WWW] Available from: [Accessed

Related Pages

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