Subhash
raman Staff answered 6 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 4 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.