Weight loss, for the most part, comes down Lose Weight to caloric deficit-that is, taking in fewer calories than you burn. But just how many calories should you eat daily to reach this goal? It depends on a number of factors, such as age, gender, activity level, and the amount of weight you wish to lose.
Understanding Caloric Needs
Your daily caloric needs are Lose Weight based on your Total Daily Energy Expenditure, or TDEE, which consists of
Basal Metabolic Rate (BMR): Calories your body burns at rest for basic functions (breathing, circulation, etc.).
Physical Activity: Calories burned during exercise and physical activity.
Thermic Effect of Food (TEF): Calories burned when digesting.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
You can Lose Weight approximate your BMR with the Mifflin-St Jeor Equation:
Women
BMR= (10×weight in kg )+(6.25×height in cm )−(5×age )−161
Men
BMR= (10×weight in kg )+(6.25×height in cm )−(5×age )+5
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
Multiply your BMR by your activity level:
Activity Level Lose Weight Multiplier
Sedentary (little to no exercise) 1.2
Lightly active (1-3 days/week) 1.375
Moderately active (3-5 days/week) 1.55
Very active (6-7 days/week) 1.725
Super active (athlete, intense training) 1.9
For instance, if a 30-year-old woman weighs 70 kg, is 165 cm tall, and exercises 3-4 times a week:
BMR: 1,450 calories
TDEE: 1,450 × 1.55 = 2,248 calories/day
Step 3: Calorie Deficit
To lose 1 pound (0.45 kg) per week, you require a 500-calorie daily deficit (since 3,500 calories = 1 pound of fat).
Using the example above, if her TDEE is 2,248 calories, she should consume:
1,748 calories/day to lose about 1 pound per week
1,248 calories/day to lose about 2 pounds per week (not recommended long-term)
General Calorie Guidelines for Weight Loss
Gender Sedentary Moderately Active Very Active
Women 1,500–1,800 1,800–2,200 2,000–2,400
Men 1,800–2,200 2,200–2,600 2,400–3,000
Avoiding Extreme Calorie Restriction
Eating too few calories can slow Lose Weight metabolism, cause muscle loss, and lead to nutrient deficiencies. The minimum daily intake should be:
Women: At least 1,200 calories
Men: At least 1,500 calories
Monitoring Calories to Win
By using apps like Lose Weight MyFitnessPal, Lose It!, or Chronometer, one can monitor daily calorie intake. Focus on nutrient-dense food and monitor your portion sizes.
Conclusion
Weight loss is the most effective through TDEE calculation, ensuring a Lose Weight sustainable calorie deficit, and focusing on nutrient-dense food. The most healthy weight loss is 1-2 pounds per week over time.