It is one of the most common questions to people who are doing some type of diet. Everything is based on a mathematical formula that will calculate the amount of calories we should consume in a day.
Based on this data, it will be interesting to arrive at an approximate value; nothing will happen or exceed in a few calories … but going too much can help us to gain weight.
Before we start figuring out how many calories I should consume to lose weight , it is important to highlight a basic aspect. Not only is it counting calories at all times, the idea is that you also do frequent exercise.
It is true that a diet alone is able to lower the calories you consume. Some calories are consumed on a daily basis (that is, without the need for sports) because they are necessary for the performance of certain tasks of our body. But think one thing: practicing a sport you’ll burn a lot of them, now imagine that you also do diets. You will have results of your efforts almost immediately.
Always remember: eating less and better is not enough, it is important to exercise to stay in shape and control the weight of your body.
Calculation to know how many calories I should consume to lose weight
Weight : The first step is to multiply your weight by the value 25 (in case you are male) or 23 if you are female.
Age : Depending on the age we will have to add or subtract some calories:
Less than 25 years old: adds 300 calories to the previous result
- 25-45: Leave the result as it is
- 45-55: Subtract 100 calories
- 55-65: Subtract 200 calories
- +65: Subtract 300 calories
As a matter of interest, it is important to look at how the body needs fewer and fewer calories as it ages.
- If you do not do any kind of sport, leave the value as it is
- If you do some small physical activity (homework, give walks …) adds 100 calories
- If you do a little more intense physical activity, add 200 calories.
- Finally, if you do intense physical activity, add 300 calories.
Let’s assume that a male person weighs 85kg, does moderate exercise and is 27 years old. The calculation would be 85 × 25 + 200 = 2325 Kcal per day.
Knowing this, you will have to make meals whose sum of calories oscillate between those values.
Daily minimum calories
As we know, both men and women need a daily energy requirement to perform their usual activities normally, and this is given by calories. However when we need to lose weight, we are interested in knowing the minimum calories to which we can expose our body so that the kilos of less are part of our days.
Unless you are under any specific nutritional medical treatment, the minimum calorie intake a man can consume per day will be 1500 calories . In the case of women, you can eat up to about 1200 calories per day. Women and men who maintain this daily intake are likely to lose weight, according to Harvard University publications. It is advisable not to go below 1200 calories if you are an average adult.
The important thing is that, in any case, these calories are of quality, that is to say, they are distributed in nutritional clarification that contains carbohydrates and proteins of quality as well as good fats.
How to know the calories you eat per day
If we talk about quantity, The ideal way to identify how many calories we consume on a daily basis is to determine the number of calories in the food we consume during the day, in each dish, snack or meal.
According to our daily caloric requirements and the nutrition plan that we carry out, whether with the goal of losing weight, maintaining weight, or increasing muscles, it is ideal to count the calories divided in each meal. This is closely related to the amount in grams we eat in each food, for example:
Breakfast (per 100 grams)
- Oatmeal Toast 246 Kcal
- Tortilla 155 Kcal
- Coffee 1 Kcal
- Serving of fruits (apple) 48 Kcal
Food (per 100 grams)
- White rice 130 Kcal
- Grilled Chicken 219 Kcal
- Baked Tomatoes 18 Kcal
Snack (per 100 grams)
- Baked banana 89 Kcal
- Tuna 144 Kcal
Dinner (per 100 grams)
- Croquettes of fish 144 Kcal
- Corn tortillas 237 Kcal
- Green salad 15 Kcal
Ideally, be aware of the number of calories in food and pay attention to how much you eat. Below is a list of base foods in any balanced diet and its caloric intake per 100 grams.
- White rice 130 Kcal
- Avena 246 Kcal
- Maize flour 362 Kcal
- Chicken 239 Kcal
- Fish 206 Kcal
- Red meat 143 Kcal
- Turkey 144 Kcal
- Cheese 299 Kcal
- Milk 42 Kcal
- Tomatoes 18 Kcal
- Carrot 41 Kcal
- Artichokes 47 Kcal
- Berengenas 25 Kcal
- Chard 19 Kcal
- green vegetables Kcal
- Pumpkin Kcal
- Banana 89 Kcal
- Lentil 166 Kcal
- Avocados 160 Kcal
Calories to lose weight 1 kilo per week
Lowering one kilogram per week is possible by reducing the calorie intake we eat daily. An average adult consumes about 3500 calories a day, and as already mentioned, others who are under a weight loss regime, can get to consume between 2000 or 1500 calories. Lowering one kilo of weight per week is achieved by changing certain habits, such as increased physical activity, as well as subtract calories to your diet.
After knowing the number of calories you consume in a day, reduce consumption up to 25 percent . Substitute regular foods for those that contain fewer calories, and make meals in shorter periods of time. Use online calorie calculators or nutritionist referrals.
It incorporates a routine of daily exercises that is based on cardiovascular routines of intensity , and at least of an hour of duration. By the third week you will begin to change your weight. Continue habits for lasting results.
Other people searched for:
- How Many Calories Should I Eat To Lose Weight?
- how many calories should I eat to lose weight
- How many calories should I consume to lose weight?
- How many calories should I consume per day to lose weight?
- How many calories do I have to consume to lose weight
- How many calories should I eat per day
- how many calories should i consume
- how many calories should be consumed daily
- how many calories do you have to consume to lose weight
- how many calories should I consume to lose weight by exercising