How Many Calories You Need to Eat to Lose Weight

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how many calories should you consume to

lose weight if you've ever tried to lose

weight you're probably all too familiar

with those cunning little guys called

calories people usually think of them in

terms of how fattening a certain product

is so they believe that the fewer

calories you consume the more pounds you

lose hate to break it to you but there's

a lot more to weight loss than that

we're about to explore exactly how many

calories you need to consume based on

your personal situation so that you can

finally get rid of excess weight once

and for all but before we get into all

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although it may sound pretty tiresome

counting and cutting down on calories

has helped lots of people shed unwanted

pounds the fact of the matter is that

you need to consume fewer calories than

you burn if you want to lose weight

period how fast that will happen depends

on how much you reduce your calorie

intake but it's not a one-size-fits-all

type of situation your ideal calorie

intake depends on your age height size

lifestyle gender and overall health at

the same time that are some general

recommendations the 2015 to 2020 Dietary

Guidelines for Americans advisement to

consume 2,500 calories a day while that

number for women is 2,000 little kids

should take in about 1,500 a day while

adolescents require a lot more

especially boys for instance an active

and rapidly developing male teen from 16

to 18 years old needs roughly 3200

calories per day as people get older

they need fewer calories the reason for

that is their metabolism slows down so

they need less energy that's why women

aged 19 to 25 need 2,000 calories a day

but that number drops to 1600 after they

turn 51 years old

according to the Centers for Disease

Control and Prevention if you consume

the same number of calories as you burn

you're in what's called caloric balance

this way your weight will remain stable

and unchanging if you take in more

calories than you burn you're in caloric

excess as a result you put on weight and

if you want to lose weight you need to

create a calorie deficit that is you

should consume fewer calories than you

burn and that's where the main problem

lies too many people get overly

enthusiastic and start under eating but

consuming only 800 or a thousand

calories a day isn't enough to support

your body mass during the weight loss

process not to mention you risk messing

up your metabolism or even worse

seriously harming your health so how can

you figure out the perfect daily calorie

amount that will lead to shedding

unwanted pounds without damaging your

system for one you can use an online

calorie calculator any search engine

will offer you a number of options to

choose from or you can use the Harris

Benedict equation first of all you'll

need to calculate your basic metabolic

rate or BMR using the following formulas

for women

BMR equals six hundred and fifty five

plus four point three five times your

weight in pounds plus four point seven

times your height in inches minus four

point seven times your age in years for

men BMR equals sixty six plus six point

two three times your weight in pounds

plus twelve point seven times your

height in inches minus six point seven

six times your age and years break down

the number you get in the end and then

move on to the next step of determining

your activity factor just choose which

of the following best describe your

general level of activity throughout the

day very light or sedentary you spend

most of your time in a seated position

as for your go-to free time activities

they include watching TV

reading perhaps strolling through the

park or doing light household chores if

that sounds like you then your activity

factor is 1.2 light you also spend a lot

of time sitting down you probably work

in an office but you get at least one

hour of moderate activity or exercise in

your schedule each day if so your

activity factor is one point three seven

five moderate you perform light physical

or manual labour throughout the day you

also get some intensive exercise that

lasts no less than half an hour three to

four times a week might be jogging

cycling swimming or playing active

sports like basketball or tennis in this

case your activity factor is one point

five five very active this will be your

level of activity if you exercise for no

less than one hour five to seven times a

week or perhaps your occupation demands

a lot of physical labor for example

construction work or it playing

carpentry farming and so on if this is

the case your activity factor is one

point seven extreme there aren't that

many people who have an extreme level of

activity but they do include for

instance athletes with demanding and

almost non-stop training sessions or

people who have an extremely hard

physical job such as steel workers or

miners these people's activity level is

1.9 after you figured out your level of

activity multiply your BMR by your

activity factor the number you get is

the number of calories you need to

consume every day to maintain your

weight if you want to lose weight try to

create a caloric deficit this will set

the wheels in motion and exactly how big

should this caloric deficit be that of

course depends on three things number

one how much do you exercise per day and

in what way you expend calories all the

time but some activities burn way more

calories than others here are several

examples of different activities

and how many calories you burn doing

them for half an hour for the sake of

calculation this is an approximation for

a person weighing 125 pounds simply

working on a computer

burns 41 calories weightlifting will

burn 90 calories half an hour of water

aerobics burns 120 calories walking at a

speed of 4.5 miles per hour will expend

a hundred and fifty calories just

swimming for half an hour

burns 180 calories running at a speed of

six miles an hour

burns 300 calories and even when you're

asleep you burn about 19 calories every

half hour number two what's your diet

like if you follow a high-protein diet

you burn more calories surprisingly your

body needs to make more of an effort to

digest and metabolize protein that's why

it's a good idea to alter your diet

instead of just eating less and number


what's your individual metabolism any

calorie calculator including the Harris

Benedict equation is based on averages

but you are you not some average or

generalization you can use these numbers

at the beginning of your weight loss

journey but later on you'll need to

adjust this system to your personal

needs as your metabolic rate changes

over time on average experts recommend

cutting down on 500 to 1,000 calories a

day to lose one or two pounds of fat in

a week but such a drastic reduction can

seriously influence your ability to lose

weight in the long run those pounds

you've shed with such difficulty and

strict limitations will come right back

as soon as you return to your previous

calorie intake that's why you should

take it slow and monitor every step you

take for example at the end of a two

week period check how much weight you've

gotten rid of if you're left

dissatisfied with the rate of your

weight loss try to include more physical

activity before you reduce the number of

calories you consume after that remove

another 250 calories from your daily

intake and test this approach for two

more weeks

there are also some tips on how to burn

energy faster so that you can lose

weight more efficiently eat a breakfast

full of protein and healthy fats that'll

keep you full for longer so that you

don't feel the desire to snack

throughout the day have your meals at

the same time this will help you burn

calories more effectively include slow

burning calories in your diet high-fiber

carbohydrates found in quinoa buckwheat

or beetroot and healthy fats in avocado

fish and olive oil need more time to

release energy so after eating them you

won't get hungry so quickly consume more

foods rich in fiber vegetables fruits

and whole grains will do you right

change your manner of eating try to rest

between courses and eat slowly

it usually takes your body 20 to 30

minutes to realize it's fall don't ban

your favorite fruits from your diet this

will only lead to cravings

feel free to spoil yourself with a treat

from time to time just keep the portions

small make a shopping list that includes

all the products you'll need for healthy

meals and snacks and more importantly

stick to this list when you go grocery

shopping what tricks do you use to lose

weight do you count calories tell us in

the comments below

and if your wish is to stay healthy and

slim on the bright side of life then

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