Many people ask, "How many calories should I eat every day if I want to lose weight?" The answer is not unequivocal; it is relative, and it depends. Technically, there is no magic number of calories we should eat daily to lose weight. To lose weight, you simply need to ensure burn more calories than you consume each day.
Although most people can get weight loss by eating about 1,500 calories daily, you can assess your personal caloric needs by doing some calculations.
WHY IS IT USEFUL TO ESTIMATE YOUR CALORIC NEEDS?
To know how many calories, you should consume in the objective of maintaining your body weight, you will need to do a little math. Using the formula of Harris and Benedict (recalculated by Roza and Shizgal) or the Black; you can assess your basal metabolic rate, often called simply the "basal " .
Basal metabolism is the amount of energy the body must burn at least every day to survive (to operate its organs, for example). By eating foods every day, you bring energy to your body. This number of calories needed each day decline as you age.
To lose weight, you reduce calorie consumption (daily) so that it falls below your BMR. You can also burn more calories (while playing sports, for example) and make sure that your daily calorie fewer calories burned through sport is less than your basal metabolism.
STEP 1: CALCULATE YOUR BMR
Your BMR is the amount of energy your body needs to function. Use concerning 60% of the calories consumes each day for essential bodily functions like breathing.
For your basal metabolic rate, use the formula of Harris and Benedict:
If you are an adult woman: MB = 172.9 + 9.74 x P x T - 4.737 x A + 667.051
If you are an adult male: MB = 492.3 + 13.707 x P x T - 6.673 x A + 77.607
MB = your BMR in calories,
P = your body weight in kilograms (e.g. 85 kg),
T = your height in meters (e.g. 1.70),
A = your age in years (e.g. 34 years).
The Black has become to some experts the benchmark formula, but is more complex (in the manner of calculation) for the majority of people; we do not discuss in this article.
STEP 2: CALCULATE PHYSICAL ACTIVITY
To integrate your level of physical activity into your daily calorie needs, make the following calculations:
If you are sedentary: MB (your basal metabolic rate calculated in the previous step) x 20%
If you are lightly active: MB x 30%
If you are moderately active (you exercise 4 or five days per week): MB x 40%
If you are very active (you exercise intensely daily or for long periods): MB x 50%
If you are extremely active (your job application to use a lot of physical strength, or you do a lot of athletic training): MB x 60%
Add the number determined in your basal metabolic rate (calculated in step # 1).
The result (dedicated to the basal metabolism calories + calories devoted to physical activities) will be the number of calories you can eat every day while stabilizing your weight at the current level.
If you want to lose weight, then you should consume each day a number of calories below what the result.
Gradually, as you lose weight, you can recalculate respecting the two steps to assess your new BMR and your fresh need's calories per day.
CREATE A CALORIE DEFICIT
In order to lose weight, you must create a calorie deficit. It is easier and healthier to reduce your daily calories a bit each day (or weekly). Any accumulated deficit of 8000 calories can lose a pound of excess weight.
So if you create a deficit of 500 calories a day, you should lose about 2 pounds in one month. If you burn 500 calories while playing sports every day, you can also burn two pounds after a month. If you do both, and you will lose weight even faster. Ideally, you should look to a combination of both (eating 250 calories less and spend $ 250 more calories while playing sports).
Your weight loss will vary from week to week, and sometimes you might notwithstanding take a little weight. Indeed, if you are doing sports training, you could even build your muscle mass (which weighs more than fat mass).
Lose weight quickly and then regain weight (yo-yo be affected) is not interesting. By creating a slight caloric deficit AND doing sports regularly, you will inevitably lose weight while not reflecting weight (when you stop creating the calorie deficit, you'll end up doing one day since you cannot live all your life with a caloric deficit). Getting good results from weight loss over the long-term is what counts in the end.
LOSING WEIGHT AT A HEALTHY PACE
A healthy weight loss should be between 0.5 and one kg per week lose more than 1 pound per week means that the weight cleared fewer chances to go away permanently (die, you may resume these lost pounds). Never eat less than 1200 calories per day without medical supervision.
To find out how you're spending your current calorie intake, keep a detailed food diary for at least one week.
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