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How do I lose Weight?

In theory, losing weight is very easy, but perhaps a little more challenging in practice. Our body requires energy measured in calories and obtained from the food we eat or our body's fat stores to conduct daily activities.

Based on various parameters, we can determine the number of calories we require each day. If we consume these calories and conduct our normal activities, 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, suppose we consume the necessary number of calories but increase the amount of exercise we do. In that case, the body will obtain 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 the number of calories you consume or increase the amount of exercise you do daily.

The body is intelligent, and any sudden significant reductions in calorie intake or increased exercise than the body will enhance its stores' content. 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 select the 'Calculate' button.

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

The official formulas for calculating 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

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