All are made differently, so there is no universal amount of calories that you can eat each day to lose weight. In order to know how many calories you should eat every day, you need to know your body pretty well. When you calculate your metabolic rate and understand your physical activity, you can begin to calculate how many calories you should eat. But even when you do this, take some exercise into account, as this will help you lose weight faster and healthier fashion
Average calorie intake
Most people eat about 2,000 to 2,500 calories a day, but fewer or less may be required depending on each person. There are many factors that determine how many calories you should eat each day. Your gender, age, height, weight and physical activity are all important factors to consider. The idea behind losing weight is to eat less calories a day than your body needs for simple living. This is called the Basal Metabolic Rate (BMR).
Basal Metabolic Rate
The BMR is the rate at which you burn calories while performing daily functions like sleeping and breathing. These are the calories your body needs just to lay down all day. This is the biggest factor in understanding how many calories you need to eat to maintain, gain or lose weight in a healthy way.
There are several different formulas used to calculate BMR since it is based on a number of factors, such as age, gender, weight and height. You can go online and find a BMR calculator that will do this math for free. Here is a precise formula that is widely used
But:. BMR = 66 + (13. 7 x weight in kg) + (5 X height in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 x weight in kg) + (1 8 x height in cm) – (4.7 X age in years)
Once you’ve found your BMR, you ‘re going to want to take your daily activity into account to get a more accurate reading. Use this formula:
Sedentary = BMR x 1 2 (little or no exercise, desk job)
lightly active = BMR X 1. 375 (light exercise / sports 1-3 days / week)
Mod. active = BMR X 1. 55 (moderate exercise / sports 3-5 days / week)
Very active = BMR X 1. 725 (hard exercise / sports 6-7 days / week)
gas extraction. active = BMR X 1. 9 (hard daily exercise / sports and physical job or 2X day training, ie marathon, contest etc.)
Here’s an example to make things less complicated:
-30 Years old woman
BMR = 655 + (9.6 x 68 kg) + (1.8 x 167.64 cm) – (4. 7 X 30)
655 + (652. 8) + (301 752) -. (141) = 1468
Activity Multiplier = 1468 (BMR) x 1.2 (sedentary) = 1762
This person uses 1762 calories a day for routine maintenance
How To Lose Weight
Now it’s the easy part. To lose weight, you need to take in fewer calories a day than your BMR. Around 3,500 calories equals 1 kilogram of body weight. So if you want to lose 1 pound a week, you should eat 500 fewer calories each day. A person who has a BMR of 1762 should eat about 1,262 calories a day if she wants to lose weight.
You can also increase the activity rate to help you lose weight. A person who eats 500 fewer calories one day can also add a workout routine that burns even 500 calories a day. This will help you lose weight faster and maintain a healthy lifestyle. You should not eat less than 1,200 calories a day without consulting a doctor first.