This article is about how many calories should I eat to lose weight? The number of calories to eat to lose weight varies as it has more than one answer. In other to lose weight or gain weight, what really matters is not how many calories you eat but the difference between the calories eaten and that which is burned. This means that if you eat more calories than you burn, the extra calories will be stored in your body, in the fat cells for a period when you need more calories than you are taking in, and then you begin to gain weight. Likewise, when you burn more calories than you consume, you body will burn the calories that are stored in the body fat thereby making you lose weight. Medical practitioners usually advise people who want to lose weight that they have to burn about 3500 calories to lose one pound of their body weight. This can be translated to mean that you have to burn 3500 calories than you consume so as to lose one pound. You can eat about a million calories and still lose weight as long as you burn more calories.

The major factor to losing weight is to eat healthy foods and do exercises. If you engage in exercises, you will burn more calories and lose weight easily. However, for women who want to lose weight, like losing a pound in a week, you need to eat about 1500 calories per day, but if she wants to maintain the weight, she should eat about 2000 calories per day. And for men, you can eat about 2000 calories per day to lose one pound of weight in a week and eat 2500 calories per day to maintain your weight. Make sure you do not consume less than 1200 calories in a day because your body needs calories to function properly.

NUMBER OF CALORIES TO EAT IN A DAY TO GAIN WEIGHT

Weight gain should be done the right way, so we can gain weight the healthy way. It might sound easy but it requires a strategic approach to nutrition and regular exercise to achieve it. Just like weight loss, you have to begin by getting the right amount of calories each day. You gain more weight when you eat more calories than you burn and than your body needs. To ascertain the amount of calories you need per day to gain weight depends on how you exercise your muscles and how many pounds you weigh. To gain weight slowly, you can choose to eat about 300- 500 calories more than you burn every day. Meanwhile, if you want to gain weight quickly, you should aim for about 700- 1000 calories more than your maintenance level.

HOW MANY CALORIES SHOULD I EAT TO LOSE WEIGHT BY AGE

For adult women, it is estimated that they eat around 1600 calories per day for sedentary individuals and 2400 calories per day for active individuals and that adult men should eat about 2000 calories per day for sedentary individuals and 3000 calories per day for active individuals. Calorie needs usually decreases for adults as they become older as a result of reductions in metabolic rate that occurs with aging. For young children, they should take around 1000 to 2000 calories in a day, while older children and adolescents should take around 1400 to 3200 calories a day. Note that boys have higher calorie needs than girls.

HOW MANY CALORIES SHOULD A WOMAN EAT TO LOSE WEIGHT

If you are considering shedding calories in a bid to lose weight, do not target a lower amount, it is not advisable. In a day, your calorie intake shouldn’t be less than 1200 calories says the American College of Sports Medicine. This is because generally women burn more than 1200 calories in a day even without doing anything, excluding the smaller women; this was said by a dietitian nutritionist Jonathan Valdez, R.D.N, C.D.N, who is the owner of Genki Nutrition. If you take less than 1200 calories a day, you could be starving your body as calories are needed by the body. Starving your body of calories can lead to a slow metabolism; it can stop you from getting the right nutrients your body needs to perform correctly for the day and also reduce your muscle mass. According to the dietary guidelines for Americans, young women are to eat 1800 to 1200 calories every day based on age and one’s exercise level.

NUMBER OF CALORIES TO EAT A DAY TO LOSE 2 POUNDS A WEEK

Losing 2 pounds is a good amount to shed per week as dieticians recommends that you do not lose more than that per week. In order to lose 2 pounds a week, you have to lose about 1000 calories in a day. To be able to calculate how many calories you need to eat in a day, you have to know your Base Metabolic Rate (BMR) which means (the amount of calories you burn everyday). The base metabolic rate of a man is 2500 calories in a day and that of a woman is 2000 calories in a day. Your size and height may make these figures vary, if you know your height and size, you can add or subtract about 100-200 calories from those figures. A man who wants to lose 2 pounds a week and wants to know how many calories to eat will have to subtract 1000 from his BMI- which is 2500, the answer will be 1500. This means that he has to eat 1500 calories a day. This also applies to a woman, BMI-2000 minus 1000, the answer will be 1000, so she has to consume 1000 calories per day.

HOW MANY CALORIES TO EAT A DAY TO LOSE WEIGHT

The amount of calorie you will lose is dependent on your ability to cut down the calories you consume in a long period of time. To be able to lose weight, you need to be consistent on the number of calorie you take in, you shouldn’t eat more today and less tomorrow, when embarking on your weight loss plan, bear in mind that you are aiming at sustaining the weight loss for weeks and months. What really matters is that you should eat less food than you need to stay at that same weight you want to lose. The rule is that men need about 2000 calories to lose weight and women should aim at 1500 calories to lose weight. Since the woman’s body tends to be smaller than that of a man, women need just 80% of the calories men need. The question about how many calories should I eat a day to lose weight and how much weight you will lose is dependent on factors like, current weight, height, age, metabolic health, exercises etc. It is not so easy to try to monitor how much food you consume every day. To make it much easier, pay attention to eating less food over a week and not a day. You can go about this by going on a short term fasting. Also known as intermittent fasting, it allows you eat whatever you like on days when you are not fasting, and you have the luxury of choosing on what days to go fasting and days to eat whatever you like. This is a new diet plan that is very effective for weight loss.

CALCULATE CALORIES BURNED

Calculating the amount of calories burned is usually a tedious job for those who are on a weight loss program. But as a result of civilization and advancement, life has been easier and better for us if we follow some of the rules. Calculating calories consumed involves counting the amount of calories you eat at every meal throughout the day. On the other hand, calculating the calories burned is not easy and can be tricky; it is difficult because the number of calories you burn when you exercise or engage in any activity varies as a result of what you weigh. Your weight affects the amount of calories you burn, if you weigh less or weigh more later on, the amount of calorie you will burn will be affected.

Different exercises have different calorie burning abilities. There are exercises of high intensity that helps to burn so many calories, though some of your day to day activities help a lot in cutting down few calories. You should be able to identify what activities you will monitor so as to calculate the amount of calories you are burning. When choosing any exercise or activity, choose that which you will engage in regularly and that which you know you will enjoy doing, do not include any activity that you do not like and do not choose any that you know it is impossible for you to do, be realistic when choosing. When you choose like that, burning calories will be fun for you and in a healthy way.

After deciding on what exercises and activities to engage in and include in your lifestyle, the next thing to do is to decide on how much time you want to allocate to each workout. When you begin at it, take a notebook and a pen along so as to help you keep the record, measure the time you spent doing every of the activities. You can increase the amount of exercises you want to do, but be reasonable with the time. For your exercise to be very effective, reduce the time spent watching TV, playing games which can only burn few calories and it reduces the time spent on your workout routine. You must be very active and you need to work really hard when you want to burn calories. Calculating calories burned is calculating the amount of calories you consume and burn. To get a more precise answer on the calculations of calories you burned, there are sites online that will help with that and you can consult a professional trainer.

However, you can keep a track on the number of calories you burn a day by making use of an online calorie calculator. On this online calorie calculator, you have need to give details about yourself like your age, gender, weight, height and how far you can go while working out, and then the calculator will bring an estimate of the amount of calories you are burning. You will also be able to know the amount of calories you burn during any exercise or activity. The calculations are based on a metric which is called the activities’ Metabolic Equivalent (MET). An exercise’s Metabolic Equivalent refers to the measure of the energy spent during an exercise which is expressed as a multiple of the calories you burn when resting or your resting metabolic rate (RMR). For instance: When you are walking at a moderate pace, there might be a MET of 3.3 which shows that you are burning approximately 3.3 times the calories than when you are at rest, also if you are sleeping, there is a MET of 0.9, which shows you are burning a little less calories while sleeping than at rest. Running up the stairs can have a MET of 15, indicating an increased level of calories burned.

These online calories burned calculator usually will convert these MET values to a display of the calories you burn during every exercise session. It is calculated by multiplying an exercise’s MET value by your weight in kilograms and the exercise’s duration in hours. When counting calories, you should get familiar with the calories burned during your day to day activities. The calories burned during an activity should not be included to your estimate of the calories burned during the day in a more general calorie calculator because the estimate will already include your activity level and span 24 hour duration already.

I would share with you a site used for calorie counting, it is the ACalorieCalculator.com that has a calorie burned calculator that allows you to calculate the calories burned during several activities. The site mentioned above also has a calorie calculator which helps to calculate a basic estimate of the calories you burn in a day and a food calorie counter which will help you search a wide range of foods to check their calorie contents.

Calories Burned Calculator Running

The amount of calories you burn while running depends on some factors like what methods of exercise you are using, how often you run and with what intensity. Running is a great way to burn calories. The number of calories that running sheds varies from one person to another based on your gender, weight and speed, but the most relevant factor is your weight. You can use this formula to calculate the amount of calories burned while running:

Gross burn rate per mile = 0.75 × weight (pounds)

Net burn rate per mile = 0.63 × weight (pounds)

Gross burn rate is the total number of calories that is burned during running which includes your Basal Metabolic Rate (BMR). The BMR means calories burned when your body is at rest. Therefore the gross burn rate includes calories that you will burn even if you didn’t run. For instance: if your gross burn rate is 350 calories for a 30 minutes run, then your BMR is 2000 calories for that day, and even though you hadn’t run, you would have burned 42 calories during the same duration.

The Net burn rate is the extra calories that your body burns when you add running to your daily lifestyle. From the example above, this would have been 308 calories.

Calories Burned Calculator Walking

To be able to burn a lot of calories walking, you need to walk briskly for at least 20 minutes, which means you need to walk about a mile every 15 to 20 minutes. You should note that, an average person will burn about four calories walking for a minute, also the more you weigh, the more calories you will burn while walking. For example, if you weigh about 160 pounds  and you walk at 3.5mph for one hour, you will burn about 277 calories, but if you weigh 200 pounds, when you walk at the same time and speed, you will burn around 346 calories.

FOOD CALORIES CALCULATOR

The food calorie calculator helps to simplify the process of calorie counting. There are different food calorie calculators online and are simple to use. To use the calculator, type in the kind of food you want and the quantity you want to find its calories, once you do this, the food calorie calculator itemizes the results in a table in no time. It is good to have a food calorie calculator if you are embarking on a weight loss program.

WEIGHT LOSS PERCENTAGE CALCULATOR

You can track and measure weight loss in different ways and the weight loss percentage calculator is one. It offers a way of helping to keep a tab on your progress as it relates to your goals in a simple way. It is quite simple to calculate your percentage, to start with, divide the number of pounds that you have lost till the current time by your initial weight (i.e. the weight you started the weight loss plan with). The next thing is to multiply the answer you got from the first step by 100. For instance: if you lost 20 pounds and your initial weight was 250 pounds, thus this is how your percentage of loss calculation would look like (20/250 × 100 = 8% weight loss).

There is another option to calculating your weight loss percentage, which is by the body mass index (BMI). It calculates your weight loss percentage based on your height and weight and compares it to an average figure. BMI = mass in pounds/ (height in inches) 2 × 703. For instance: if you weigh 200 lbs and you are about 63 inches tall, the calculation would look like this: 200/(63) 2 × 703 = 35.4. This translates to mean that you have 35% of body fat. 18.5 and 24.9 can be considered as normal. The body fat analyzers help to analyze body fat and they provide some valuable information but sometimes some of these tools can be inaccurate and expensive. Another tool is the tape test developed by the U.S Army which is a more accurate and cheaper system as compared to body fat analyzers. With this tool, you measure a non-elastic band around your waist, hips, writs and forearms, and then enter your results into a computer generated calculator which calculates your average.

CALORIES DEFICIT TO LOSE WEIGHT

In order to lose weight effectively, you have to be able to create a calorie deficit. By creating a calorie deficit to lose weight, it means you are allowing your body to burn more calories than you take in through the food you eat. If this deficit is achieved, it means that you are forcing your body to hit its energy stores, which are mainly your fat cells. The two easy ways to lose weight through calorie deficit are: 1. Eat fewer calories   2. Burn more of them out

  1. Eat fewer calories: this is very simple to do, you have to eat less food that are rich in calorie or you eat less food than you used to eat before.
  2. Burn more calories: this is a little complicated as it deals with your metabolism and how often you engage in physical activities.

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