Calories – Your Worst Enemy

“What are calories exactly?”; “What is their role?”; “How can I know how many calories I consume and how much of them SHOULD I consume?”; “How many calories do I burn per day without exercising?”; “How many calories do I need to burn to lose weight?”…

We have all been here. Having dozens of questions regarding the calories. And answering to a single question may lead to another one to appear. You start feeling confused and overwhelmed from reading tons of pages, filled with information about calories.

In this article we are going to give the calories a closer look. I will try to charge you with knowledge, concerning the calories and the main information that you need to know about them, so you no longer feel confused.

Let’s talk about calories!

What Are The Calories Exactly

A calorie is a measure of energy expenditure and stored energy. In the body building world they are known as kilocalories (kcal). Scientists say that one kcal is equal to the amount of heat /heat is energy/ that will raise the temperature of one kilogram of water by one degree Celsius at sea level.

So, what you should remember is that calories equal energy. And we will be talking about consumed or eaten calories /meaning the energy you get by eating or drinking/, and burned calories /the energy you burn/.

How Many Calories Should You Eat To Lose Weight

There is not a precise answer to this question. Simply because it is too dependable. Every human being is unique. Every organism is a complex mechanism on it’s own way. Some people have slow metabolism, some not. Some people need more time to process the food, other not that much. Some people burn more calories when they work out than others. There are too many variables in this equation.

Nonetheless, we are going to use some mathematics now.

The average man should consume about 2000 calories per day to lose 1 pound of weight per week. An average woman needs to eat about 1500 calories per day in order to lose 1 pound of weight for the week.

And ideally that’s how much you will be reducing. If you thought that you could reduce 10 pounds in 2 weeks, I have bad news for you. I mean, you can try to do it, but I do NOT recommend that. It will have bad consequences for your organism in the long-term. Putting your body on such conditions is just unhealthy.

It is a slow process and it takes a lot of patience. But take my word here, your patience will be well rewarded and you will see, that it was all worth it.

How Many Calories Should You Burn To Lose Weight

We are not yet done with the mathematics. I know it may seem a bit confusing, but all it takes is a couple of reads to get it.

Experts say that, in order to lose 1 pound of fat, you will have to burn 3500 calories (kcal). 2 pounds – 7000 kcal. And so on. But once again, it is all dependable on the person.

Track The Amount Of Calories For Maximum Effect

“Okay, Teo! I know roughly how many calories should I consume and burn so I can get rid of my extra pounds. But how could I actually know how many calories I am eating? And how much am I burning?”

You have several options:

Option A – Get a personal coach or a fitness instructor. He or she will make you a specific diet, that will be the most suitable for you. It will be explained to you what can you eat and how much exactly, at what time of the day and why. Specifically designed for your body needs and organism.

Option B – Keep coming back to Project – Lose Weight every day, where you will find everything you need. From healthy food to exercises. From meal programs and diets to cardio workouts. From food supplements to home equipment. And more…

Combine that with food’s label reading. All the information you need to know about a specific product is written on the label. Including the amount of calories and the percentage of the different substances.

Option C – Get a calorie tracking application. I will give you just a couple of personal recommendations:

  • MyFitnessPal tracks your calorie consummation and makes suggestions about daily calories intake. You will find out how many calories you have got so far, and how much you can still eat. In the app you will also find a diary and an exercise log, showing you different exercises by counting the burned calories from the activities. There is a chat, so you can communicate with like-minded people.
  • Cron-o-meter keeps you on the right direction by tracking your diet and workouts. With its easy to use platform, it could become your (digital) gym partner.

Calories – Don’t Hate Them. Control Them!

In this short article of mine I summed up the main information concerning the calories. What they are. How many calories you should consume to lose weight. How many calories you need to burn. And how to keep an eye on the calories by tracking them.

I didn’t answer THE BIG question thou. How to burn more calories? I didn’t, because it is alone a big question, and we would be checking it more deeply in the next article.

Thank YOU for stopping by and giving in the time to read this article. If you found it good and valuable, share it with friends. Don’t hesitate to post a comment as well, I would love to hear from you.


If you ever need a hand or have any questions, feel free to ask and I will be more than happy to help you out.

If you want to get in touch, send me an email at and let me know how you are doing.

Looking forward to hearing from you, and see you soon!

Teodor M.

Founder of Project – Lose Weight.

6 Responses to “Calories – Your Worst Enemy

  • Hey Teo,
    I loved your article.
    I was one of the men being felt of fitness. This article is so helpful for me to get the knowledge of calories and fat.
    “in order to lose 1 pound of fat, you will have to burn 3500 calories (kcal). 2 pounds – 7000 kcal.” – I must say We may need hard-working-fitness-training to lose fat, lol.
    I can’t wait to read your next articles!
    All the best,

    • Thank You, Eli! Burning more calories is my next article.

      Hard work is part of the process, but if it was easy, there wouldn’t have been so much overweighted people around the globe.

  • Great article touching on calories and what they are and how they effect us .And I appreciate the definition of the word calorie .Now I know it is energy.Thanks for the share

    • Hi, Erick.

      Thank you for the support and letting me know that I brought some value to the world. That keeps me motivated to keep on doing what I am doing.

      Hope to see you back here,

  • Hi Teodor, thanks for the information provided on calories and how much training I will need to burn the fat off! I am watching what I eat and have found that What you eat is important. Keep up the good work!

    • Well, Marc, you know what people say: “We are what we eat”

      I am glad you found this article valuable.


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