How Many Calories Per Day To Lose Weight?

The short answer is: Consume fewer calories than you need each day. If you do not know how many calories you use per day and if you really want to know how many calories you personally will need to consume to lose weight, you first need to understand that no body is like another and each requires a different amount of consumption calories per day. The difference in caloric needs vary greatly based on age, height and weight.

So to ask how many calories you need to eat to lose weight, you should ask the following question: "How many calories my body needs every day?" Without the knowledge of how to calculate your daily calorie needs, it is virtually impossible to answer this question. Therefore, we will learn how to calculate our daily calorie needs.

Calculate How Many Calories You Need Per Day

To learn how to calculate how many daily calories you need to lose weight, you first need to know how many calories you daily use. Follow the instructions below to calculate yourself. First you need to find out what your basal metabolic rate. This is how your body uses calories to survive without any physical activity.

MEN:
TMB = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

WOMEN:
TMB = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)


Formula: The Harris-Benedict - reviewed by Roza and Shizgal.

Now you need to calculate how many calories a day spent considering your level of physical activity.

You can adopt the following factors:

• Little or no exercise: BMR x 1.2
• Little exercise (1-3 days a week): BMR x 1.375
• Moderate exercise (3-5 days a week): BMR x 1.55
• Intense exercise (6-7 days a week): BMR x 1.725
• very intense exercise (2x per day or too heavy): BMR x 1.9

practical example of how to calculate your daily caloric expenditure:

You are a sedentary woman, 70 kg, 165 cm and 35 years. Then you must copy this formula below and paste it into a cell of a spreadsheet program like Excel famous:
= 447.593 + (9.247 * 70) + (3.098 * 165) - (4.33 * 35)

When you paste in Excel exactly the result will be 1454.5. Now multiply the value by 1.2 (sedentary) and will result in 1745.

If you are a sedentary man, 95 kg, 178 cm and 35 years should copy the formula below and paste it in the Excel cell.
= 88.362 + (13.397 * 95) + (4.799 * 178) - (5,677 * 35)

Result gives 2016.6. Now multiply by 1.2 and reached 2420

I figured How many calories per day need. How to Lose Weight?

If everything is correct with the calculation, you now know the amount of calories your body uses each day. So how can you lose weight? The answer is simple: eat below the range of calories you need and you will lose weight. If you eat fewer calories than your body needs to function, it will use the stored fat in it as a source of energy.

So I just cut 2/3 of My Calorie Intake?

No! The most damaging thing to do is to eat the amount of calories well below your daily requirement. Your body needs food to fuel to function properly. Besides being totally harmful, eat well below your daily calorie needs will trigger your body to what we call "starvation mode". In this mode, your body adapts to low calorie intake and you will not lose almost no fat (because the body needs fewer calories to function). When you exit the starvation mode and back to eating normally, you end up gaining a lot of weight because the body will need fewer calories to function and form fat with excess calories.

So What Should Be My Deficit Calories Daily?

Experts say that 1,000 calories per day is the maximum calorie deficit. Although your body works to maintain a deficit of 1000 calories a day is not the best thing to do. As explained above, you are more likely to trigger the starvation mode and feel very tired and without energy. It is very difficult to maintain a calorie deficit routine 1000. A deficit of smarter and healthier calories to lose weight (and possible to maintain) would be 200-400 per day. You lose very quickly so fat and be able to function normally without feeling fatigued, hungry, tired and without going into starvation mode.

What if I Do not Want To Do All These calculations?

If you do not do the calculations of your daily calorie needs, we can provide the average daily calories for men and women who do not exercise: 2,000 calories for women and 2,500 calories for men. As you can imagine, these averages are ... an average of caloric needs based on the entire world population. This means they are not based on your personal caloric needs. As explained above, height, weight and age represent a huge role in the amount of calories a person needs daily as fuel for your body. So if you really want to know how many calories a day you need to lose weight, you will have to make some effort and calculate how many calories a day you need.