Commonly Asked Questions (FAQs)


These FAQs provide basic information and related resources for common food and nutrition questions. For personalized dietary advice, please talk to a qualified health care professional.

How can I get enough nutrients without consuming too many calories?

    • The Dietary Guidelines for Americans encourages you to choose a variety of nutrient-dense foods and beverages to help achieve recommended nutrient intakes. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods can help you get the nutrients you need without excess calories. Avoid excess calories by limiting consumption of foods high in added sugars and solid fats, and alcoholic beverages; these provide calories but are poor sources of essential nutrients. See USDA's MyPlate Web site to learn more about choosing nutrient-dense foods. And, because calorie intake must be balanced with physical activity to control weight, stay active. See NIH's Physical Activity and Weight Control publication for tips.

When I eat more than I need what happens to the extra calories?

  • Consuming extra calories results in an accumulation of stored body fat and weight gain. This is true whether the excess calories come from protein, fat, carbohydrate, or alcohol. See CDC's Balancing Calories web page to learn more about the calorie balance equation.


How can I burn off my stored body fat?



How many calories do I need to burn to lose a pound of weight?

  • You need to burn off 3,500 calories more than you take in to lose 1 pound. This translates into a reduction of 500 calories per day to lose 1 pound in a week, or 1000 calories per day to lose 2 pounds in a week. (1-2 pounds per week is generally considered to be a safe rate of weight loss.) This can be achieved by eating fewer calories or using up more through physical activity. A combination of both is best. See CDC's Balancing Calories web page to learn more.

I'm on a diet to lose weight. Do I still need to exercise?