Approximation of Weekly Calorie Intake

There are a number of approaches to approximating weekly calorie intake. By far the most accurate approach is by carrying out analysis of a food diary. For information on food diary analysis please see the Food Diaries section. The information provided in the Healthy Eating Guide can also be used to approximate calorific intake using information relating to serving sizes. In addition, this guide provides information on how to ensure a healthy balance of nutrients within an individual's diet.

Balancing Calories for Weight Management

In order to balance your calories for a given week, simply subtract the number of calories expelled from the number of calories taken in:

Weekly Calorie Intake - Calorie Expenditure = Net Weekly Calories

If this result is negative, the individual's weight will decrease and if it is positive, the individual's weight will increase.

As an approximation, in order to reduce your body mass by 1kg, you have to expend 7000 calories more than you intake.

Conversely, to gain 1kg, you have to intake 7000 calories more than you expend.

An individual with weight loss goals should aim to lose between 0.5 and 1 kg body weight per week. Aiming to lose more could result in a slowing of the metabolism, as the body goes into a state of starvation. Therefore, a weekly calorie deficit between 3500 and 7000 kg is required (net calories = -3500 to -7000).

An individual with weight gain goals, aiming to gain between 0.5 and 1 kg body weight per week will require a weekly calorie surplus between 3500 and 7000 (net calories = 3500 to 7000).