Subhash
raman Staff answered 7 months ago
To understand how many calories you should eat to lose weight, let’s break it down into simple terms.
Calories In vs. Calories Out: Losing weight is all about creating a calorie deficit, which means you consume fewer calories than your body burns.
Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like breathing and circulating blood while at rest. It varies based on factors like age, gender, weight, and height.
Total Daily Energy Expenditure (TDEE): This is the total number of calories your body burns in a day, including physical activity and exercise.
Creating a Calorie Deficit: To lose weight, you need to consume fewer calories than your TDEE. A common approach is to create a deficit of 500-1000 calories per day, which can lead to a weight loss of about 1-2 pounds per week.
Determining Your Caloric Intake: Start by calculating your TDEE using an online calculator, which takes into account your activity level. Then, subtract 500-1000 calories from your TDEE to create a calorie deficit for weight loss.
Monitoring Your Progress: Keep track of your food intake and monitor your weight regularly. Adjust your calorie intake as needed based on your progress and goals.
Healthy Eating: While it’s important to create a calorie deficit for weight loss, focus on consuming nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains to meet your calorie goals while still providing essential nutrients for your body.
Consult a Professional: If you’re unsure about how many calories you should be eating or how to create a healthy meal plan, consider consulting a registered dietitian or nutritionist for personalized guidance.
In summary, to lose weight, you need to consume fewer calories than your body burns, typically by creating a calorie deficit of 500-1000 calories per day. This can be achieved by monitoring your calorie intake, choosing nutrient-dense foods, and staying consistent with your dietary habits.
Nidhi Staff answered 5 months ago
To lose weight, it’s generally recommended to create a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Here are some guidelines to determine how many calories to eat:
1. Calculate Your Basal Metabolic Rate (BMR)
This is the number of calories your body needs at rest to maintain basic physiological functions. You can use the Mifflin-St Jeor Equation:
For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
2. Determine Your Total Daily Energy Expenditure (TDEE)
Multiply your BMR by an activity factor:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/physical job): BMR × 1.9
3. Create a Calorie Deficit
To lose weight, aim for a deficit of about 500 to 1000 calories per day, which typically leads to a weight loss of about 0.5 to 1 kg (1 to 2 pounds) per week.
4. Example Calculation
BMR Calculation: A 30-year-old woman, 65 kg, 165 cm tall:
BMR = 1065 + 6.25165 – 5*30 – 161 = 1,367 calories
TDEE Calculation: If she is moderately active:
TDEE = 1,367 × 1.55 = 2,124 calories
Caloric Intake for Weight Loss: To lose weight:
Aim for around 1,624 to 1,874 calories per day.
5. Adjust as Needed
Monitor your progress and adjust your caloric intake based on how your body responds. It’s important to prioritize nutrient-dense foods for overall health.
6. Consult a Professional
For personalized advice, it’s always best to consult a registered dietitian or healthcare provider.
Weight loss requires a balanced approach to diet and exercise, focusing on sustainable habits rather than extreme calorie restrictions.
Sameer Staff answered 4 weeks ago
The number of calories you should eat per day to lose weight depends on several factors, including your age, gender, weight, height, activity level, and weight loss goals. However, the general principle is to consume fewer calories than your body burns, creating a calorie deficit.
How to Calculate Your Calorie Needs
Estimate Your Maintenance Calories (TDEE):
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to maintain its current weight, based on your activity level.
- Use the Harris-Benedict Equation to calculate your Basal Metabolic Rate (BMR) (the calories your body burns at rest):
- For Women: BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age in years)
- For Men: BMR=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age in years)
- Multiply your BMR by your activity level:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extremely active (very intense exercise or physical job): BMR × 1.9
This gives you your TDEE, the calories needed to maintain your current weight.
Create a Calorie Deficit:
To lose 0.5 kg (1 pound) per week, aim for a daily deficit of 500 calories (since 1 pound of fat = ~3,500 calories).
For 1 kg (2 pounds) of weight loss per week, aim for a 1,000-calorie deficit per day.
Example:
If your TDEE is 2,500 calories, eat:
2,000 calories/day to lose 0.5 kg/week.
1,500 calories/day to lose 1 kg/week.
Calorie Recommendations Based on Activity and Goals
Here are general daily calorie ranges for weight loss:
| Gender | Activity Level | Calories for Weight Loss |
|---|---|---|
| Women | Sedentary | 1,200–1,500 calories |
| Lightly Active | 1,400–1,700 calories | |
| Moderately Active | 1,600–2,000 calories | |
| Men | Sedentary | 1,500–1,800 calories |
| Lightly Active | 1,800–2,200 calories | |
| Moderately Active | 2,000–2,500 calories |
Tips for Effective Weight Loss
Avoid Extreme Calorie Deficits:
Eating too few calories can slow metabolism, cause fatigue, and lead to nutrient deficiencies.
Women: Avoid going below 1,200 calories/day.
Men: Avoid going below 1,500 calories/day.
Focus on Nutrient-Dense Foods:
Choose foods high in fiber, protein, and healthy fats to stay full and avoid overeating.
Examples: Vegetables, fruits, whole grains, lean proteins, nuts, and seeds.
Combine Diet with Exercise:
Pair calorie reduction with strength training and cardio for better results and to preserve muscle.
Track Progress:
Use apps like MyFitnessPal to monitor calorie intake and physical activity.
Be Patient:
Sustainable weight loss is about 0.5–1 kg (1–2 pounds) per week. Faster weight loss may not be healthy or long-lasting.
Consult a Professional
If you’re unsure about your calorie needs or have a specific medical condition, consult a registered dietitian or healthcare provider for personalized advice.