Starting a new diet can be very challenging, from figuring out what foods you can and cannot eat, what time of day you should eat, and of course how many calories you should eat to lose weight.
Fortunately, figuring out the correct number of calories for your own body is a fairly simple calculation. The number of calories you can eat per day is based on a few different factors, including your age, gender, weight, height, and finally, your general activity level. In general, women need fewer calories per day than men, and the more active you are in daily life, the more you can eat without gaining weight.
There are many online calorie calculators to find out how many calories your body needs each day to maintain your weight. For example, a 30-year-old woman who weighs 150 pounds and is 5 feet 3 inches tall with a slightly active lifestyle (perhaps exercising 1 or 2 times a week) burns about 1,873 calories per day.
This means that this woman can eat up to 1,873 calories every day to maintain her current weight. Figuring out how many calories she should eat from here is pretty simple. A pound of fat has 3,500 calories, so to lose 1 pound of fat per week, she would have to cut 500 calories from her diet per day. So she could eat 1,373 calories per day to lose weight.
If she went on a diet and ate 1,373 calories per day on average, she would lose 1 pound of fat per week. Going below 1,200 calories per day is generally not recommended for anyone. If she does, she can slow down her metabolism and keep her from losing much fat, which is incredibly counterproductive, especially since she’s most likely torturing herself on such a low-calorie diet.
A better idea would be to combine a 500 calorie deficit and increase the amount of exercise you do to burn an additional 500 calories per day. This would create a fat burn of 1000 calories per day and would mean losing 2 pounds of fat per week.
So to determine how many calories you should eat to lose weight, calculate how many calories you burn using an online calculator and subtract 500.
Another quick way to get an estimate of your daily calorie burn is to multiply your weight by 13 if you don’t exercise at all, by 16 if you exercise a few times a week, and by 19 if you exercise every day for a period of time. hour or more. However, you’ll get more accurate numbers if you use a calculator that incorporates your age and height.