Answer The Question: How Many Calories Should You Eat A Day To Lose Weight?

If you do not know how many calories you should eat a day to lose weight, the article below WheyShop will give you a relatively accurate number and how to measure your daily calorie needs.Please refer to the article below to know how many calories should you eat a day to lose weight and still be healthy?

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1.How many calories should you eat a day to lose weight?

REDFor those who want to lose weight, the answer to the question “how many calories should I eat a day to lose weight” depends on many factors such as gender, age, weight, height, lifestyle and status.current state of health.

1.1 With Women

The average, moderately active woman between the ages of 26 and 50 needs about 2,000 calories per dayDay to maintain weight and 1,500 calories per day to lose 1 pound per week.Young women in their 20s often have higher calorie needs.They need about 2,200 calories a day to maintain their weight.

Women over 50 will typically need fewer calories, about 1,800 calories per day to maintain weight and 1,300 calories per day to lose 1 pound per week.These estimates do not apply to women who are pregnant or breastfeeding because they have higher calorie needs.

1.2 With Men

The average, moderately active man aged 26-45 needs 2,600 calories per day to maintain weight and 2,100 calories per week to lose 1 pound per week.Active people who walk more than 3 miles per day may need 2,800-3,000 calories per day to maintain weight and 2,300-2,500 calories per day to lose 1 pound per week.

Men between the ages of 19-25 have more energy needs.They need an average of 2,800 calories per day to maintain their weight, andup to 3,000 if they are active.Young men who need moderate exercise to lose 1 pound per week should consume 2,300-2,500 calories per day.

As men age, their energy needs decrease.Moderately active men aged 46-65 need an average of 2,400 calories per day.After 66 years, the average man's calorie needs will drop to about 2,200 calories per day.

1.3 With Children

Children will have very different calorie needs based on their age, size, and activity level.The average toddler needs 1,200-1,400 calories per day, while a moderately active teen needs 2,000-2,800 calories per day.Active young men require more than that.Children who grow and develop normally do not usually need to count calories when they are physically active.With a wide range of healthy eating options, most kids stay activeDegrees will naturally eat all the foods their bodies need.

2.How to calculate your daily calorie needs

2.1 Basal Metabolic Rate (BMR)

There are three main factors involved in calculating how many calories a day need to lose weight:

• Basal metabolic rate (BMR),
• Physical activity level
• Thermic effect of food.

Basal metabolic rate is the amount of energy the body needs for its functions.This factor accounts for about 60 to 70% of calories burned in a day and includes heart rate, lung breathing, kidney function, and the energy needed to maintain a constant body temperature.One of the most accurate methods for estimating basal metabolic rate was proposed by Harris-Benedict and corrected by Roza-Shizgal for sex, weight, height and age.Accordingly:

• For nam: BMR = 66 + (6.23 x body weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
• For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Depending on the mode of exercise and exercise, the required calories are specifically calculated as follows:

• If sedentary, sitting a lot or not doing any physical activity: BMR x 1.2
• Light exercise (jog a little, do some exercises with a frequency of 1-3 times/week): BMRx 1,375
• Moderate exercise: BMR x 1.55
• Heavy exercise: BMR x 1,725

Very heavy exercise (work is almost related to physical activity): BMR x 1.9

If you are normally physically active, exercising 3 days/week would be considered moderate exercise or vigorous exercise 6 days/week.

Using the direct BMR calculator, you just need to enter your body parameters and you will instantly get a number showing how many calories you need per day to lose weight.

2.2 Use the right size plates, bowls and glasses

In fact, plates, bowls, glasses that are too large often make you eat more, leading to more calories.Dinner with one of the suggestions below provides enough calories for an adult.

• 1 plate full of food
• ½ fruit and vegetable plate
• ½ whole grain plate
• ¼ protein plate
• 1 salad plate with a thickness of 2-3 cm

1 plate of food has a diameter of about 22 cm, but the dish only fits inside the plate, not overflowing the border around the plate

In addition, you must make sure to drink enough water for the metabolism to work properly.The advice is to drink water before a meal to reduce hunger so you tend to eat fewer calories.

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3.How to reduce daily calorie intake?

3.1 Eat a lot of protein

When it comes to weight loss, protein is the king of nutrients.Adding protein to your diet is a simple and effective way to lose weight and gain weightwith minimum effort.Studies show that protein both increases your metabolic rate and helps curb your appetite.

3.2 Avoid sugary soft drinks and fruit juices

One relatively easy change you can make is to eliminate liquid sugar calories from your diet.This includes soft drinks, juices, chocolate milk and other beveragesOthers contain sugar.Therefore, drinking sugary soft drinks does not cause your brain to automatically compensate by eating other things in smaller amounts.

3.3 Drink more water

A very simple tip to increase the effectiveness of weight loss is to drink lots of water.Studies have suggested that drinking water can increase the number of calories you burn in 90 minutes.Drink about 8 ounce of water per day will help you burn about 96 extra calories.

However, recent research suggests that drinking water may not increase the number of calories you burn.The timing of your water intake may be even more important.Drinking water right before a meal reduces hunger and allows you to eat fewer calories.

3.4 Exercise and weightlifting

When youIf you eat fewer calories, your body will conserve energy, making you burn fewer calories.This is why long-term calorie restriction can dramatically lower your metabolism.It can also cause loss of muscle mass.Muscles are metabolically active, which can lower your metabolism.

It's important that you do some cardio, including walking, swimming or running – not necessarily for weight loss, but for optimal health and overall well-being.Moreover, exercise has manybenefits beyond weight loss, such as longer life and energy levels, reduced risk of disease, and feeling better every day.

3.5 Reduce your refined carbs

Cutting carbs is a very effective way to lose weight because it reduces your appetite and makes you eat fewer calories.Studies have shown that eating a low-carb diet forEating when full can help you lose about 2-3 times more weight than a calorie-restricted, low-fat diet.

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Through this article, you probably already know how many calories a day needs to lose weight.Try to maintain a healthy weightstrong to not only slim body but also healthy body! Thank you for your interest in following the article