Want to know how many calories you need per day to lose weight? Read our article and find out the answer.
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.
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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?
- 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
- 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:
- only through the power (decrease of the energy value of the daily total)
- only through the exercise (increased daily energy expenditure)
- through both (a decrease of about 250kcal of energy intake and daily increase of 250 kcal to daily energy expenditure).
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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).
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