Before accusing us of imposing specific standards on readers, look at the statistics of such queries in search engines. And yes, we are in favour of looking for advice not on dubious forums, but from experts. Therefore, the question “how many calories should be consumed per day for weight loss?” Here we will give a complete guide about how many calories to lose weight?
Daily calorie intake
The amount of energy that the body spends during the day to maintain its performance is the daily calorie intake. And how many calories does a woman need to consume per day to lose weight? The energy requirement of the diet depends on individual characteristics; there is no universal figure for women and men. It is not correct when magazines write: “Eating 1200 calories, you will keep the figure.” Without taking into account the initial body weight, height, age, gender, physical activity, you will not be able to achieve the result without compromising your health.
The daily calorie counting method is an excellent way to achieve weight loss results, especially in the beginning. Also, it will help you better understand what exactly you are eating and which foods you can usefully discard. Whether or not you stick to your daily calorie requirement is up to you. However, if you want to achieve a lasting result in weight loss without harm to the body, it is worth trying.
To determine the daily calorie requirement, you need to select the basal metabolic rate. This is the number of calories that the body burns to keep the body alive: breathing, pumping blood, etc. A proven method of calculating calorie requirements is using the Harris-Benedict formula, which is the basis of most of the known procedures.
How many calories to consume per day to lose weight, the calculator will tell you. There are online counters when the program, when entering individual data, calculates the base daily calorie intake. All you need is to indicate your weight, height, age, gender, physical activity rate.
If two women have the same age, their weight has grown, but their physical activity is different, then the need for calories will be other. Many, deciding to lose weight, begin to harass themselves in the gym while reducing their diet, and this is a huge mistake. After all, the more intensely you exercise, the higher the calorie requirement. And to achieve a stable result without compromising health, this must be taken into account.
To determine how many calories an adult needs per day for sedentary work and lifestyle, first of all, it is worth again taking into account the physiological characteristics, there is no fixed indicator for everyone and everyone.
Calories for weight loss
The primary law of weight loss is a calorie deficit. If your goal is to lose weight, you will have to reduce your daily allowance by 20% – this is the most physiological approach. It is wrong to stick to a diet of 1000 kcal if your norm is 1800 kcal. In this case, you will no longer receive the necessary substances that are responsible for the full functioning of the body.
Problems will begin: muscles will weaken, the condition of the skin and hair will worsen, and there will be a risk of reproductive dysfunction. Is the immediate result worth the spoiled health? Of course not.
Calorie intake and age
According to the WHO age classification, it is believed that:
- up to 45 years old – young age;
- 45-59 years old – average;
- 60–74 years old – elderly;
- 75–90 years old – elderly.
If we talk about changing the diet for people, for example, 50 years old. Then it does not differ significantly from the diet for a person 25-30 years old. But after 60 years, you will have to reconsider nutrition, and it is better to discuss this point with a specialist. Indeed, at this age, there is a risk of sarcopenia – increased loss of muscle mass. Therefore, when compiling a diet, it is essential to pay attention to the variety and presence of complete protein.
What you don’t need to eat and drink to lose weight
First, it is necessary to exclude the so-called food waste – products that have undergone deep industrial processing. This is fast food, snacks like chips and crackers, sauces, sausages, cakes.
Second, be sure to consider the hidden calories that are present in many drinks. For example, we are loyal to juices and believe that fresh juice is beneficial. However, it is better to eat fresh fruit, as it contains fibre, which can help avoid a sharp rise in blood sugar.
Also, excluded from the list of favourite drinks:
- sugary drinks (even in the “0 calories” style or with healthy sweeteners);
- coffee with milk (milk is hidden calories);
Drink herbal tea and water. It can be infused with ginger and lemon, add mint, tarragon, basil – it’s delicious and healthy.
How many calories to take to lose 1kg?
Having made our previous premises, let’s see at a physiological level how many calories I should take to lose 1kg, or instead what deficit is needed to lose 1kg? The answer is simple 7000kcal +/- 50%.
What does it mean? One kg of body fat is 7000kcal. Dietary fats are 9kcal / 1g, but in our body, with fat, there is a little water that lowers the calorie content (as in butter ). Depending on our metabolic efficiency and our set point, we can lose excess kg more or less quickly, varying by +/- 50%.
This means that initially perhaps already with a deficit of 3500kcal, we will lose 1kg, on the contrary, after several weeks of diet we will have to reach 10500kcal to see the scales go down. It is not sure that this happens is very subjective, but let’s say that this range gives us an idea of what we can expect.
How many calories a day to lose 5kg?
It is interesting to understand not so much how many calories it takes to lose 5kg, but rather how long it will take depending on the calorie deficit that we will follow.
With a cut of 3500kcal, it takes 2 weeks to lose 1kg, if the deficit is instead of 1500kcal it takes just over a month. As soon as we go on a diet, it is easy to remove a couple of excess kilograms, but then the times expand. Let us always remember that to lose weight, you do not need sporadic heroic acts, but small daily sacrifices.
How to calculate how many calories to eat?
To find out how to calculate the calories to be consumed every day. We have created this calorie calculator suitable for healthy people who already know how to extricate themselves with the diet. Remember that the important thing is:
- starting from your daily caloric needs
- decide how many calories to cut (per week and then per day)
- set macronutrients (first proteins, fats, and finally carbohydrates)
- transform macronutrients into foods to eat (perhaps with the help of a calorie counter app )
How many calories do you need to burn per day to lose weight?
The important thing is not so much the calorie decision of the day but that of the week. So give yourself some days where you will eat more (weekends, dinners, parties, etc.) and others where you recover the excess.
Also, remember that the diet gives the deficit, but physical activity also burns calories. You can do cardio for weight loss, weights, or a mix of the two. The important thing is not to forget NEAT or to stay active during the day; this is what makes the difference in the long run.
Also, Read Best back and bicep workout to try.
How many pounds to lose in a week?
Weight changes should not exceed 1% of our body weight per week. This means that if you weigh 60kg, you should lose a maximum of 600g per week. Faster changes lead to weight stalls more easily.
On a motivational level, you should see at least a 0.5% weight loss per week, always for 60kg, that’s 300g. If you stall with weight, but you are sure you are in a calorie deficit (you are not running too far and you keep moving during the day), wait at least 2 weeks before changing the plan, sometimes 14-20 day blocks are physiological, then the situation unlocks by itself. In one month we can expect to lose 4% to 2% of our body weight. Good path!
Why are calories necessary?
A calorie is a unit of measurement of energy – energy that the body obtains through food. It is important to take into account the number of calories in the foods we consume and the amount in which we actually need them. With all those tasty and easy-to-prepare foods, it’s all too easy to underestimate the calories we eat without realizing it.
Have you ever consulted the label that is placed on food before deciding how much to consume? Once food has been weighed or measured, it can be surprising to check if our portion (i.e. the amount we choose to eat) matches the recommended one (the reference amount on the food label).
Also Read: How to lose weight quickly.
How to calculate calories to lose weight
If you’re trying to lose weight, you need to “cut” around 500 calories a day, whether it’s by eating less or exercising more. So, if you lead a sedentary lifestyle, try to train more often, and make some changes to your diet.
If you are very active but overeat, maintaining the same level of exercise while reducing portions can make a difference. Most people need to follow an integrated approach, which leads them to decrease their food intake and move more. Keep in mind that it takes about 3 minutes to eat a 400 calorie sweet bar and up to 90 to burn it! Although it is useful to burn calories with training. Sometimes the simplest strategy is to modify your diet slightly: in this way, physical exercise will be functional to maintaining the weight achieved.
Let’s say, for example, that your daily energy consumption is around 2200 calories per day. If you don’t want to change your training schedule, you can reduce your calorie intake to 1700 calories so that you lose 0.5 pounds per week. If you don’t lead a very active life, burning 300 calories per day (running 3-4 kilometres) and consuming 200 fewer calories per day will most likely give you the same result: 0.5 kilos per week. While this is a widely accepted equation, it is not an exact science.
How many calories do you need to take in each day to lose weight?
If you notice, many food labels indicate a reference intake of 2000 calories per day. This number is suitable for women who engage in moderate physical activity. But is probably a bit low for men who, also, practice it regularly. Assuming a reference intake of 2000 for women and 2500 for men. This implies that to lose 0.5 kilos per week, they must aim for 1500 and 2000 calories, respectively.
In general, to lose weight, you need to reduce your calorie intake by 500 calories per day (3,500 per week). The more active you are, the more calories you can take in; on the other hand, if you move less, your body will need fewer calories. However, if your daily energy consumption calculation is 1500 or less, don’t drop below 1200 calories when setting your goal.
How to reduce calorie intake without going hungry
Going hungry does not make you lose weight! With proper planning, making healthy choices will be enough to make you feel satisfied and fulfilled. Junk food, even if it tastes good at times, is not really satisfying.
Eat more protein (and plant products)
When trying to lose weight, be a real “PRO”, that is, include PROteins and vegetable PROducts (fruit and vegetables) in every meal and snack. Protein and high-fibre foods (such as fruits and vegetables) slow down the digestive process, making you feel full for longer.
During meals, make sure that your plate already visually contains 50% fruit and vegetables (possibly more vegetables). A quarter should be made up of lean proteins, and the other quarter of starchy foods or carbohydrates. This method helps you to check portions immediately and focus on protein and plant products.
Avoid added sugars
You probably already know that sugary sodas are full of calories and are not conducive to weight loss. But have you ever considered the sugar in your coffee drink or tea?
Also, while fruit juice provides some vitamins, it contains a lot of natural sugars (and some sodas that aren’t 100% fruit juices have additional added sugars). Check that there are no added sugars in your drinks, as well as in dressings and sauces. If you find it too challenging to reduce your consumption of these products or switch to sugar-free alternatives, do so gradually by replacing sugary sodas with water.