How many calories do you need a day to lose weight

How many calories do you need a day to lose weight

If you do not know how many calories a day need to lose weight, the following article will give you a relatively accurate number and how to measure the required calories per day.

Basically, a calorie is a unit of measurement of energy. Our bodies consume food and convert it into calories or energy to sustain all life activities. However, if you eat more calories than you need, you will easily gain weight.

For those who are losing weight, the answer to the question "how many calories do you need a day to lose weight" depends on many factors including: gender, age, weight, height, lifestyle and also current health status.

How many calories do you need a day to lose weight

According to studies, the recommended calorie intake for women between the ages of 19 and 51 is between 1,800 and 2,000 calories per day. In addition, the calorie needs of young women are often much higher than that of adult women.

Particularly for men, their daily calorie needs range from 2,200 to 2,400. Accordingly, people who tend to be active or want to gain weight need more calories.

Therefore, it is not easy to give an exact number of calories a day for healthy weight loss. In general, to lose weight, you need to limit your calorie intake. This means that women who want to lose weight should only eat an average of less than 2000 calories/day (this number is usually between 800-1000 calories/day).

However, following a diet of less than 200 calories per day is extremely harsh and unscientific because there are some foods that are much higher in calories than you imagine.

How to calculate your daily calorie needs

BMR is basal metabolic rate

1. Basal Metabolic Rate (BMR)

There are three main factors involved in the calculation to know how many calories a day need to lose weight are:

- Basal metabolic rate (BMR).

- Level of physical activity.

- Thermic effect of food.

Basal metabolic rate (BMR) is the amount of energy the body needs for its functions. This element accounts for about 60 to 70 percent of the calories burned in a day and includes the energy needed to keep the heart beating, the lungs breathing, kidney functions, and maintaining a stable body temperature. One of the most accurate methods for estimating basal metabolic rate was proposed by Harris-Benedict and corrected by Roza-Shizgal, depending on sex, weight, height and age. Whereby:

- For men: BMR = 66 + (6.23 x body weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).

- For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

Depending on the mode of exercise and exercise, the required calories are specifically calculated as follows:

- If sedentary, sit a lot or do not have any physical activity: BMR x 1.2.

- Light exercise (jog a little, do some exercises with a frequency of 1-3 times/week): BMR x 1.375.

- Moderate exercise: BMR x 1.55.

- Heavy exercise: BMR x 1,725.

- Very heavy exercise (work is almost associated with physical activity): BMR x 1.9

Normally if you are physically active, exercising 3 days/week will be counted as moderate exercise or 6 days/week will be counted as heavy exercise.

Using the live BMR calculator, you just need to enter your body parameters and you will immediately get a number that tells you how many calories you need a day to lose weight.

2. Use the right size plates, bowls, and cups

In fact, plates, bowls and glasses that are too large often make you eat more, which leads to more calories being consumed. Dinner with one of the suggestions below provides enough calories for an adult.

- 1 plate full of food.

- ½ Fruit and vegetable plate.

- ½ plate of whole grains.

- ¼ protein plate.

- 1 salad plate with a thickness of 2-3 cm.

- 1 plate of food has a diameter of about 22 cm, but the dish only fits inside the plate, not overflowing the border around the plate.

In addition, should make sure to drink enough water (2 liters per day) to stimulate the metabolism to work efficiently. The advice is to drink water before a meal to reduce hunger, so you will tend to eat fewer calories.

Control the amount of food consumed

Control the amount of food consumed during the day

How many calories per day do you need? You should note that eating too quickly can affect the working speed of the digestive system and make it difficult to control the amount of calories consumed. Therefore, you should follow these steps:

Only chew a moderate amount of food at a time.

Do not talk with a lot of food in your mouth. This not only makes you easy to choke, suffocate, but also makes you swallow uncontrollably.

Holding a fork or chopsticks, placing food in the center of your mouth and then starting to eat will slow you down.

Chew your food at least 25 times. Many people recommend chewing 100 times, but in reality this only causes you jaw pain.

Instead of staring at the plate of food, look at the guests and talk to them. This slows down your eating rate, which means fewer calories consumed.

A low-calorie diet (usually between 800 and 1,000 calories per day) can make you constipated, nausea, diarrhea, fatigue. Rapid weight loss by "enthusiastic" cutting calories can cause gallstones, which is especially high in women. Therefore, you should reduce your food intake slowly to give your body enough time to adapt.

Every person needs a certain amount of calories every day for energy metabolism. Therefore, the information about calories received and consumed above will help you have an objective view of calories in order to adjust weight, maintain shape and increase health during activities.

Now you know how many calories you need a day to lose weight. Try to maintain a healthy weight so that not only your body is slim, but your body is also healthy.

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Hopefully, through the above article, you have understood better Why is weight loss unsuccessful, score the following 5 "culprits" and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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