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How many calories should you consume daily to lose weight
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
Answering this question is quite simple. First, you need to find out how many calories you burn on average per day. For this, use the calculator below. It will calculate your energy expenditure using Tom Venuto's formula. This formula is both relatively simple and accurate. Additionally, your energy expenditure will be multiplied by a coefficient that reflects your daily activity. The more you move during the day, the more calories you burn (under the same conditions). It’s important to specify an average value for your daily activity.
Before reading further – you need to calculate using the calculator above! Have you calculated? Now you know how many calories you burn in a day (). Additionally, the program has subtracted 15% from this figure and indicated how much energy you need to consume to lose weight (). Why exactly 15%? The fact is that a key condition for weight loss is that you must consume fewer calories than you expend. Otherwise, weight loss is impossible. But how much less? That’s the question! Generally, it’s minus 15% to 30% of your daily energy expenditure. If you consume even fewer calories than that, you will lose muscle along with fat. And neither women nor men want that. The ideal rate for weight loss is 1 kg per week. This rate does not put stress on the body and preserves your muscles. And those minus 15% to 30% is just the optimal choice for such a rate. So, you start consuming the number of calories per day indicated by the calculator (15% less than your expenditure). If your weight doesn’t start to drop after two weeks, then you should lower your overall caloric intake again. If you have already reached minus 30% of your energy expenditure () and your weight still hasn’t started to decrease, then the issue lies not in the caloric content of your diet but in something else. Data deleted
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Reasons why your weight does not drop, even if you eat little. 1. Too infrequent meals. When losing weight, you need to eat 5-6 times a day. Yes, indeed! The more often you eat, the faster your metabolism. And vice versa. In response to infrequent meals, the body begins to slow down the metabolic rate, trying its best to conserve energy. Therefore, you need to eat frequently. 2. Incorrect distribution of proteins, fats, and carbohydrates. If you’ve noticed, the program also provides information on how much protein, fat, and carbohydrates you should consume within the caloric content of your diet. And this is not without reason. Typically, when losing weight, you should try to eat more protein and less fat and carbohydrates. Protein will help preserve your muscles. A deficiency of fat and carbohydrates will cause the body to draw energy from fat reserves. 3. Lack of physical activity. In principle, it is not necessary to exercise to lose weight. But the less you move, the harder it will be for you to get rid of excess weight. Therefore, whenever possible, try to move more. Conclusion The number of calories you consume daily is one of the main factors in the weight loss process. The main one, but not the only one! Remember that weight loss also depends on many other factors. Only a comprehensive approach to this problem will help you solve it effectively—not just counting calories. Good luck! By the way, to find out how many calories you consume from food, use the calorie counting calculator. Good luck! SIMILAR ARTICLES
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