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Caloric deficit is critical to Weight Loss, but How Many Calories Should I Eat To Lose Weight? The answer is related to your age, sex, exercise intensity, and how much weight you want to lose. In this article, we will explain it all in detail so that you won’t have trouble comprehending this convoluted topic.
Basics About How Many Calories Should I Eat To Lose Weight
When you consume food, your body converts it into energy given in calories. If you consume more calories than your body burns, the extra calories will be stored as fat, which causes weight gain. This means that in order to lose weight you have to consume less calories than you need to burn off. This creates a calorie deficit which allows your body to lose weight.
How Many Calories Should I Eat To Lose Weight Per Day?
Your humdrum daily activity, or sedentary lifestyle, when it does not involve exercising can yield ghastly results. You can use these math exercises to help you guesstimate the calories that your body burns while being completely inactive for the most part of the day.
- BMR (Basal Metabolic Rate): The “resting” calories your body derives are burned while sleeping.
- Total Daily Energy Expenditure (TDEE): Calories consumed throughout the day including while active.
- Caloric Deficit: The difference between your TDEE and the number that you need to abide by to lose weight.
Losing Weight? Click Here for Your Calories Per Day Rule
A wise man once said:
- Acceptable deficit of 500 calories per day translates to approximately 1 pound of weight loss per week.
- If accepted deficit is increased to 1000 calories per day, then expect approximately 2 pounds of weight loss per week.
Moving on to a more detailed outline, let’s explore calories by age group and gender.
Calories for Men and Women: Weight Loss Plan for Each Gender
Calories for Women
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 18-25 | 1,800-2,000 | 2,000-2,200 | 2,200-2,400 |
| 26-35 | 1,800 | 2,000-2,200 | 2,200-2,400 |
| 36-50 | 1,600-1,800 | 1,800-2,000 | 2,000-2,200 |
| 51+ | 1,600 | 1,800 | 2,000 |
Women Weight Loss Calorie: Start cutting weight by reducing food intake to 500-750 calories per day.
Calories for Men
| Age | Sedentary | Moderately Active | Active |
| 18-25 | 2,400-2,600 | 2,600-2,800 | 3,000 |
| 26-35 | 2,400 | 2,600-2,800 | 3,000 |
| 36-50 | 2,200-2,400 | 2,400-2,600 | 2,800 |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,600 |
Men Weight Loss Calorie: Drop the intake food to 500-750 calories per day.
Calories Need Adjustments: Some Influencing Factors
- Age: Your metabolism decelerates as you age.
- Gender: Males usually consume more calories than females.
- Activity Level: The more you move, the more calories you require.
- Body Composition: Muscle tissues require more energy as compared to fat.
- Medical Conditions: Certain illnesses can influence metabolism.
Caloric-Sensitive Foods – Top Choices
- Protein: Chicken breast, eggs, soybean, legumes.
- Fiber: Vegetables and fruits, as well as cereals.
- Healthy Fats: Peanuts, butter, and oil from olives.
- Low-caloric snacks: Greek dairy products, assorted nuts, and some fruit.
Frequently Asked Questions for How Many Calories Should I Eat To Lose Weight
1. How many calories can I eat and still lose weight?
Women should strive to eat around 1200 calories per day and men should stick to 1500 calories per day to avoid losing muscle and essential vitamins or nutrients.
2. What’s the way to determine a deficit in caloric intake?
Simply put, you can use this computation.
Your calories for lifting should be TDEE – 500.
3. Is it possible to reduce weight without keeping a record of caloric intake?
Completely! Whole and nutrient-rich foods, alongside a regulated serving size coupled with exercise, helps.
4. What is a reasonable amount of weight to lose and still be safe?
A safe range of weight loss than can be sustained is 1-2 pounds per week.
5. Should I stay within the same caloric range everyday?
No, you can have both high-calorie days and low-calorie days to help avoid a stagnating metabolism.
Conclusion for How Many Calories Should I Eat To Lose Weight
In any case, one’s weight loss will still depend on the number of calories that are taken in versus those that are expended. Adjustments must be made on how much food to take in according to the age, sex and level of physical activity of the individual. Instead of drastic dieting, stay committed to healthy food options and an active lifestyle for the long haul.
Disclaimer for How Many Calories Should I Eat To Lose Weight
This article serves solely as a broad overview. Always consult a healthcare professional or a registered dietitian before making significant dietary changes.
Though perplexing, losing weight is attainable by simply following guidance. If pursued in a consistent manner, your fitness goals will surely follow.
