How Many Calories You Need per Day to Lose Weight?

Want to know how many calories you need per day to lose weight? Read our article and find out the answer.

How Many Calories You Need per Day to Lose Weight

To lose weight, the basic rule and the most important is eating less energy / calories than you expend per day.

In this sense, to know how many calories you need per day to lose weight, you must first know how many calories you spend per day, so to make a caloric intake less than this value.

The second factor that is important to note is that all people are different and have metabolismsdifferent. For this reason, the daily energy expenditure differs from person to person, according to age, height, sex, weight, physical activity practiced, among other factors.

Physical exercise is a fundamental point to be successful in weight loss. So, take advantage of the new campaign, the Solinca and train for only has 3.99€ per week!

However, we teach you how to calculate your daily energy needs to find out how much you need to lose weight.

HOW TO CALCULATE THE DAILY ENERGY NEEDS?

  1. CALCULATE YOUR BASAL METABOLISM

The first step to knowing your daily energy needs is to find out what is your basal metabolic rate, commonly known as basal metabolism.

The basal metabolism represents the energy expenditure at rest, is necessary to ensure the vital functions, such as breathing, heartbeat, digestion.

The most common method, although it is not the most reliable, to calculate the basal metabolism are the equations for predictive cues, and these are different for men and for women.

Within these equations, the most used is the Harris-Benedict, which we indicate below.

BMR Women = 655,1 + 9.5 x Weight (kg) + 1.8 x Height (cm) – 4.7 x Age
BMR of Man = 66,5 + 13,8 x Weight (kg) + 5 x Height (cm) – 6,8 x Age

  1. MULTIPLY BY THE FACTOR OF ACTIVITY

After the calculation of the basal metabolism, you should add the energy expenditure associated with physical activity practice.

One of the most common ways is to define levels of physical activity and multiply the value of the basal metabolic rate by the factor of the physical activity, as shown below:

  • Little or no exercise: BMR x 1.2
  • Little exercise (1-3 days per week): BMR x 1,375
  • Moderate exercise (3-5 days per week): BMR x 1,55
  • Intense exercise (6-7 days per week): BMR x 1,725
  • Exercise very intense (2x per day, or exercise of high intensity and duration): BMR x 1.9

If you are not sick or with fever, it takes these calculations to arrive at their needs. If you are with an infection or with a fever, for example, you must associate to the calculations the factor of heat and stress.

PRACTICAL EXAMPLE OF HOW TO CALCULATE YOUR DAILY ENERGY EXPENDITURE:

Let’s say that it is a woman, sedentary, with 70 kg, 165 cm height, and 35 years:

TBM =655,1+(9.5 x 70)+(1.8 x 165)-(4.7 x 35) = 1452,6 kcal

That is, at rest, your body spends about 1453 kcal. Then, you should multiply the value by 1.2 (sedentary) and will result in 1743 Kcal. This value represents the daily energy needs.

Click here to all these calculations automatically.

AND AFTER CALCULATING THE DAILY NEEDS, HOW TO LOSE WEIGHT?

The answer is simple: you should do an intake to infer to the value of your needs. However, be careful that the “cut” is not very sharp, or too below their daily needs, since your body needs food to function properly.

In addition, make an energy intake well below your needs will cause the body between what’s called “metabolic adaptation”, which is the reason why you cannot lose weight.

If you enter this process, will hardly lose weight and fat mass, since the metabolism becomes slower and occurs muscle catabolism, and increased appetite.

If, subsequently, increase the intake, you will gain weight because the body will need less calories to function and you will have more tendency to accumulate fat.

> Learn more about the relationship between diet and metabolism here.

SO, WHAT WILL BE IN A CALORIC DEFICIT IDEAL?

According to the scientific evidence more current, 1000 calories daily is the maximum caloric deficit you should create.

However, the optimal value to be no slowing of the metabolism seems to be about 400-500 Kcal per day, and is also easier to maintain for a longer period of time without feeling very tired and with a voracious appetite.

This way it promotes an expense of 3500kcal / week, that will be equivalent to a loss of a pound a week and about two pounds at the end of the month.

To create this deficit has three solutions:

  1. only through the power (decrease of the energy value of the daily total)
  2. only through the exercise (increased daily energy expenditure)
  3. through both (a decrease of about 250kcal of energy intake and daily increase of 250 kcal to daily energy expenditure).

In this context, if you have difficulty greatly decrease the volume of food throughout the day, you bet on the practice of physical exercise and enjoy the campaign Solinca – by only has 3.99€ per week you can sign up and take advantage of the best conditions of training for a very small price!

IN SHORT:

Weight loss boils down to this: the food intake (energy value daily) must be less than the daily energy expenditure. So, before worrying about other things, namely the type of foods / nutrients that should be framed or to restrict, it is necessary to unbalance the energy balance in the negative sense.

This is because, regardless of the quality of the food you eat, if you eat more than you need, will get fat. However, it is clear that the quality of the foods you eat is important for health.

The energy value of the daily must always be achieved through a balanced proportion of the 3 macronutrients (protein, carbohydrates, and lipids), and with foods dense from the point of view of nutritional value (rich in vitamins, minerals and fiber).

Gallery

180 Pounds How Many Calories To Lose Weight

180 Pounds How Many Calories To Lose Weight

Source: dayinter.weebly.com

How Many Calories Should You Eat A Day

How Many Calories Should You Eat A Day

Source: colodetoxs.net

500 Calories a Day to Lose Weight, HCG Plan Printable menu

500 Calories a Day to Lose Weight, HCG Plan Printable menu

Source: removemyweight.com

Intermittent Fasting for Weight Loss 101: Ultimate …

Intermittent Fasting for Weight Loss 101: Ultimate ...

Source: 3daymilitarydietmenu.com

How to Calculate Calories Burned in a Day: 7 Steps (with …

How to Calculate Calories Burned in a Day: 7 Steps (with ...

Source: www.wikihow.com

How Many Calories Do You Need During Pregnancy?

How Many Calories Do You Need During Pregnancy?

Source: www.quickanddirtytips.com

The 3-Step Process to Determining Your Ideal Carbohydrate …

The 3-Step Process to Determining Your Ideal Carbohydrate ...

Source: chriskresser.com

2000 Calorie Paleo Diet Menu Plan 7 Days

2000 Calorie Paleo Diet Menu Plan 7 Days

Source: www.removemyweight.com

Most of us misunderstand metabolism. Here are 9 facts to …

Most of us misunderstand metabolism. Here are 9 facts to ...

Source: www.vox.com

17 Best ideas about Healthy Late Night Snacks on Pinterest …

17 Best ideas about Healthy Late Night Snacks on Pinterest ...

Source: www.pinterest.com

3 Steps for SUCCESSFUL 21 Day Fix Meal Planning

3 Steps for SUCCESSFUL 21 Day Fix Meal Planning

Source: www.pureshakeingredientsreviews.com

Maintaining Your Weight – Top 10 Tips – Tip 2

Maintaining Your Weight – Top 10 Tips – Tip 2

Source: realfuel.wordpress.com

17 Best images about Healthy Eating on Pinterest

17 Best images about Healthy Eating on Pinterest

Source: www.pinterest.com

What is a portion size?

What is a portion size?

Source: healthylifehongkong.wordpress.com

The Whole Carb Diet

The Whole Carb Diet

Source: www.physioprescription.com

Beyonce

Beyonce

Source: youngneducated.com

How Many Calories Should I Eat

How Many Calories Should I Eat

Source: glutenfreedietwithnutrition.com

How Many Calories Should I Consume To Lose Weight …

How Many Calories Should I Consume To Lose Weight ...

Source: www.donttouchthespikes.com

See How Many Calories Or You Need To Eat To Lose Weight …

See How Many Calories Or You Need To Eat To Lose Weight ...

Source: www.autospost.com

How Many Calories Should I Eat a Day to Lose Weight?

How Many Calories Should I Eat a Day to Lose Weight?

Source: fitfolk.com