How to Increase & Decrease Caloric Intake to Lose Weight

Step 1

Understand what your caloric needs are. Organizations like the American Heart Association set guidelines on recommended caloric intakes based on age, gender and physical activity.

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Step 2

Determine what your maximum caloric limits should be if you are a man. On average, if you are a moderately active man between the ages of 19 and 30, you should not eat more than 2,800 calories. If you are a moderately active man and are between the ages of 31 and 50, you should not eat more than 2,600 calories. If you are a moderately active man and are age 51 and older, you should limit your caloric intake to 2,400 calories.

Step 3

Identify your minimum caloric limits as well. Knowing the minimum amount of calories you should eat is just as important as knowing the maximum limit. Your body needs a certain amount of calories to support your basic body processes. It is important for you to eat at least the minimum number of calories to support weight loss. On average, if you are a moderately active man between ages 19 and 30, you should eat a minimum of 2,600 calories. If you are a moderately active man between the age of 31 and 50, you should eat at least 2,400 calories. If you are a man who is 51 and older, you should eat a minimum of 2,200 calories.

Step 4

Identify the maximum caloric limits if you are a woman. Women and men have different caloric recommendations based on their general body types and how foods are processed by their bodies. If you are a moderately active woman between the ages of 19 and 30, you should not eat more than 2,200 calories. If you are a 31- to 50-year-old moderately active woman, you should not eat more than 2,000 calories. If you are a moderately active woman who is age 51 and older, you should limit your caloric intake to 1,800 calories.

Step 5

Determine the minimum caloric intake if you are a moderately active woman. If you are between the age of 19 and 30, you should eat at least 2,600 calories. If you are 31 to 50 years old, you should eat a minimum of 2,400 calories. If you are 51 and older, you should decrease your daily caloric intake to 2,200 calories.

Step 6

Work with your physician to confirm whether a target caloric range like this is appropriate for your weight-loss goals. He may adjust certain areas based on your individual nutritional needs.