When it comes to losing weight effectively and permanently, the first thing to consider is food, and more specifically the amount of calories eaten per day. The second, you probably already guessed it – physical activity. But back to the diet. Do you know how many calories you should consume per day to lose weight? This is a question that deserves our special attention. Why ? Because the answer is individual. In fact, the number of these calories is calculated according to the gender, current weight, height and age of the person concerned. How do you count them? What precautions should be observed? decryption.
be careful To lose weight in a healthy and balanced way, it is best to consult a professional to avoid endangering your health. It is mandatory especially if you are suffering from any disease. Do not hesitate to contact your doctor, dietician, nutritionist, etc.
How many calories per day to lose weight?
Reducing the number of calories consumed per day is a very effective way to lose weight and get back in shape in the summer. However, calculating this exact amount can become a real headache. Why ? Because it depends on several factors, including gender, age, height, current weight, as well as the level of physical activity. Given that we are talking about weight loss, a calorie deficit will come to your rescue. But what exactly is a calorie deficit? Don’t panic, it’s very simple: you’re consuming fewer calories per day than usual.
As a general rule, the Women’s daily calorie needs Age 19-30 is 2000-2400 compared to 1800-2200 for those ages 31-59. The number decreases in the 60s and up: from 1,600 to 2,000.
in men, the data is slightly different. For example, men between the ages of 19 and 30 should consume between 2,400 and 3,000 calories per day. In contrast, men between the ages of 31 and 59 – 2,200 to 3,000. Finally, 2,000 to 2,600 calories are needed for people in their 60s and beyond.
Ultimately, how many calories do you need to eat per day to lose weight? More specifically, how do you calculate a calorie deficit for free? The editorial staff comes to your rescue by providing you with a website calculator Healthline It is very easy to use. this Free calorie calculator It provides approximate data and it is important to consult a specialist before embarking on a dive. Therefore, you must first select a metric system. Then enter your personal data: gender, age, height, current weight and level of physical activity. This includes the following five grades:
• A stable lifestyle
• Slightly active
• Average physical activity
• A physically active lifestyle
• A very active lifestyle
Once you’ve entered all the information, click Calculate and you’ll see three options with three different calorie numbers. The first indicates the amount of calories per day to maintain your weight, the second – to lose weight, and the third – to lose weight quickly. The latter should be avoided.
To lose weight quickly and effectively, it is necessary to know what foods you prefer and which should be excluded from your menu. Too severe restrictions are not recommended at all. Here’s why it’s important to know what you’re eating to avoid hunger. Our tips below:
- Choose protein-rich foods to reduce your appetite: eggs, legumes, nuts, etc.
- Avoid sugary drinks at all costs.
- Try to drink more water daily. It will also improve brain function.
- To lose weight effectively, it is important to exercise. Choose the physical activity that best fits your lifestyle.
- Avoid refined carbohydrates and ultra-processed foods.
What are the disadvantages of a calorie deficit?
A calorie deficit may not work for some individuals who are aiming to lose weight. According to experts, this type of diet reduces energy expenditure. This is called adaptive thermogenesis. Researchers have also demonstrated that the metabolic rate, or the number of calories burned, decreases when a person causes a caloric deficit.
* Source used: Healthline
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