The main rule of weight loss is a calorie deficit. If you want the weight loss process to will be effective, you should spend more calories than you consume. Therefore, at the beginning of your journey to a slim and healthy body, you should consider the calories that you consume during the day. It helps you find out which foods are stopping you from losing weight.
The amount of calories you need daily depends on your lifestyle. If your life is active and you regularly exercise, walk and spend your free time actively, then the number of calories you need is more than for the person who sits in the office all day and spends his free time in front of the TV. Therefore, recommendations for the required number of calories for each person are different.
Also, when calculating the calorie content of your diet, you should take into account your metabolic rate. Our body is spending calories even when you are not moving. All internal processes in our body require energy that is taken from calories consumed. Therefore, to burn fat, you can do nothing but at the same time, your diet should be low-calorie. This is not the right way to lose weight, as you will not be able to get all the necessary substances in sufficient quantities.
You can calculate your metabolic rate yourself. To do this, you can use the online calculator for the metabolic rate or use some formulas.
For men: 66.5 + (13.75 X weight in kg) + (5.003 X height in cm.) – (6.775 X age)
For women: 655.1 + (9.563 X weight in kg) + (1.85 X height in cm) – (4.676 X age)
These formulas show the necessary minimum calories that you need for your body to work correctly. Your body uses these calories even during a sedentary lifestyle. If you add daily household chores and sports to your diet, then calorie consumption increases significantly.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age + 5
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age – 161
You can calculate how many calories you can eat for our health. If you want to keep everything at the level that you have now, then you can eat as many calories as you spend. As a rule, for effective weight loss, you must have a deficit of 500 calories. But at the same time, your daily calorie intake should not be less than 1200. To create such a deficiency, you should increase physical activity and, if possible, change your diet.
Be careful that consuming less than 1,200 calories a day can harm your health. Do not risk it for a slim body.
Even though you can use various programs to calculate the calorie content of your food, the best way for a healthy diet is your body’s needs. Learn to listen to your body and it will tell you what it must be healthy. And do not forget to give adequate physical activity to your body.