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How Many Calories Do I Need

Get Customised Calorie Requirement Based On Your Age, Physic, And Lifestyle. Learn What To Consume To Maintain, Gain & Lose Weight.

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What Is Calorie

We need energy for our body to function and to support our external activities.
Energy is measured in calories.
All food and fluid has calories. The only exception is water (
H20) since water is void of carbohydrate, protein and fat.

Energy Balance

We gain (or lose) weight primarily because of energy balance.

Energy balance is the energy or food intake (measured in calories) minus with energy expenditure (physical activity).

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If you have a positive balance it will result in weight gain in the long run.

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However, if you have negative balance it will result in weight loss.

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How Many Calories Do I Need

In order to measure how many calories our body needs per day, we use a Calorie Calculator. 

Basic Information
Activity Level
Your results:
Target calorie intake per day:

Food & Calories

Food (or fluid) we consume can be divided into 3 major nutrient categories. These 3 are also known as macros.

  • Carbohydrate.
  • Protein.
  • Fat.

Each macro performs different and unique functions in our body. They are all essential because they work together and contribute to our good health. Each macro also has its own calories per gram.

Carbohydrates (4 calories per gram)
Carbs are a major source of energy of our body, and they come mainly from grains, such as rice and noodles. Besides, fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

Proteins (4 calories per gram)
Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

Fats (9 calories per gram)
Fats can be found in foods such as meat, fish, seafood, dairy products, nuts, seeds and oils. Fats serve as an energy source. They prevent heat loss in extreme cold weather and protect organs against shock. They are responsible for making up part of our body cells and transporting fat-soluble vitamins such as vitamin A, D, E and K.

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One Size Fits All

When it comes to finding the “perfect” meal plan to match your weight goal, there isn’t a single meal plan for everyone. Food selection is very subjective and depends on each individual lifestyle, taste and mood.

The goal is find out what works best for you which suits your needs, keeping in mind the nutrients our body needs and the target calories.  Our physicians will provide further advise on this subject during your weight loss program.

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How To Lose Weight

The most common way to lose weight are to follow a low calorie meal plan and get physically active.

The goal is to achieve negative energy balance.

It’s equally important to reduce your stress level and get enough sleep.

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Tips To Getting Started

Weight loss is a journey. Do not expect to lose weight fast. It took years to gain weight, it will take time to lose weight too (but much faster if done right). 

Here are some tips which you may find helpful:

  • Write down the reason why you want to lose weight and make it visible where you’ll often see it.
  • Set achievable goals. Always start small and work your way up. Remember, this is a journey not a sprint.
  • Eat healthy food. There isn’t a single meal plan which fits everyone as each individual is unique. You’ll need to find what works best for you to consume lesser calories.
  • Get moving. Any physical activity will increase energy expenditure. Even a daily 30 minutes walk is excellent goal to work towards. 
  • Consistency Is Key. You’ll be amaze how committing to these changes will yield results.
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Appetite Hormones

Have you ever wonder why despite putting in the efforts, you’re not losing enough weight or you’ve regain the weight lost?

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When we lose weight, our body tries to put it back on because our metabolism slows down and appetite hormone levels also change, making us feel more hungry and less full. These changes can lead us to hitting plateau or regain the weight we’ve lost.
If this happens to you, you may want to consider using Saxenda (Liraglutide) to help your weight loss.

How Liraglutide (Saxenda) Helps With Weight Loss

Saxenda helps to reduce appetite by slowing down gastric motility. This reduction in calories is also coupled with a reduction in leptin levels which results in weight loss over time. 

Saxenda helps to improve your metabolism over time through its effects on leptin levels. 

Saxenda helps to change our biochemistry in the body, allowing for weight loss to occur and keep off the weight that you are losing.

Saxenda helps to reduce insulin resistance and lower blood sugar. This activates hormone-sensitive lipase and results in more fat burning over time. 

Saxenda helps to reduce hyperglucagonemia (lower glucagon levels) which promotes normal glucose metabolism in the body and in the liver. 


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Weight Loss Program

Alainn’s Saxenda Weight Loss Program includes:

  • Medication (Injectable or Oral Tablets).
  • Advise on correct usage.
  • Progress monitoring.
  • Advise on food & nutrients intake.

To find out if you’re a suitable candidate, please contact us.

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