- Publish Date: 17-01-2022 / 1:29 AM
- Category : Weight Loss Diet & Exercise
How many calories should you eat per day to lose weight? Let us face it, counting calories to lose weight, or trying to determine calories deficit to lose weight can be challenging. However, if you think about it seriously, you will know that losing weight is not entirely complicated or even too complex if you know what to do.
The question of how many calories I need to lose weight is a question many people often ask, especially in times of desperation. That particular time when losing weight becomes hard and unbearable for them is understandable. But the good news is that the science of losing weight has been proven repeatedly. The scientists believe that it is challenging but doable because it is based on proven science.
Calories deficit to lose weight
The undisputed fact is that you can lose weight every week if you consume fewer calories than you burn, no matter how much you weigh. This article will share scientific-based facts about calories and how many you should eat daily to lose weight.
Read the entire article to see how knowing the appropriate calories deficit to lose weight combined with counting calories to lose weight appropriately can change your whole outlook on weight loss.
Plus, you will learn how your height and age play a part in how much and how fast you can lose weight. So, how many calories should you eat per day to lose weight? Let us find out now! And by the way, you do not need to carry a calories deficit calculator around to figure this out.
Counting calories to lose weight
Counting how many calories you should eat daily to lose weight is an effective method based on actual science. However, there have already been several formulas developed for this, the Mifflin-St. Jeor Formula, published by the American Journal of Clinical Nutrition in 1990, is the one that is generally accepted as the most reliable. A comparative study published by the Journal of the American Dietetic Association in 2005 definitively demonstrates its superiority over previous formulae.
To use the Mifflin-St. Jeor Formula to compute how many calories your body uses per day, you will first need to determine three things: 1) your weight in kilograms, 2) your height in centimeters, and 3) your age in years—that will help you determine your calories deficit to lose weight.
For males, use the following formula:
(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
So, a 30-year-old male who is 180cm tall (5’11”) and weighs 81.65 kg (180 lbs.) will burn about 1,796.50 calories throughout the day. That is his basal metabolic rate (BMR) or the number of calories he will need to maintain weight. But if he wanted to lose weight, he should consume fewer calories. About 500 calories fewer, or 1,296.50, would be ideal for a healthy weight loss diet. In other words, the calories I need to lose weight for this 30-year old male is 1296.50 daily.
For females, the formula is slightly different:
(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
So, a 25-year-old female who is 165cm tall (5’5”) and weighs 58.96 kg (130 lbs.) will burn about 1,334.85 calories throughout the day. That is her BMR or the number of calories she will need to maintain her weight. To lose weight, she would need to consume only 834.85 per day—which is the proper counting calories to lose weight method. Again, no calories deficit calculator is necessary based on these formulas.
If you are still confused about how many calories you should eat daily to lose weight, you can go online and search for a calories deficit calculator. Such tools will compute the number of calories you should use as a daily limit. There are a lot of sites to choose from, so make sure to compare the results from several websites and calculate the average suggested calorie intake.
You can also contact your local nutritionist and ask for advice or a diet plan to help you lose weight by calorie counting. This often works the best for those who have the time and resources.
With the above demo, you can answer the question this title put forward—how many calories should you eat per day to lose weight? How can I lose weight is another question people often ask? Indeed, this is one of the most frequently asked questions by millions of people daily worldwide.
For distinct reasons, many people want to shed pounds, but only a few succeed. Many people try to achieve their weight loss goals through good old exercise and being active. On the other hand, others tend to look for other methods to help them achieve the same results with lesser effort.
Calories I need to lose weight
No matter how you approach your weight loss goal, consuming fewer calories than you burn daily is the method most scientists believe is the most effective because calories make you gain weight, as simple as that. Exercises and workouts are beneficial, but if you exercise and still eat more than you burn, you will not lose weight—simply put, counting calories to lose weight is the key.
One of the ways you can aid your goal to maintain the right amount of calories deficit to lose weight is to fast. If you cannot control your appetite, institute weekly fasting, say, fasting for 24 hours two times a week. You can drink plenty of water, coffee, or tea, in the 24 hours you are fasting. This may be difficult for some people to do, but it has been proven to be highly effective for those who instituted this method of calories I need to lose weight regimen in their daily lives.
Concluding thoughts on how many calories should you eat per day to lose weight
Weight loss programs are always in high demand, many fads and alternative weight loss methods have become known. Individuals can lose weight through various forms — from going on a diet to undergoing a liposuction procedure. But on dieting, there are several possible ways to control your food intake. Some follow the ketogenic method, wherein the body is trained to burn fat for energy efficiently.
Others turn to more drastic measures like water fasting. But the most commonsensical diet is to consume fewer calories than you burn per day. The only way to do that is to find out how many calories you should eat daily to lose weight and the counting calories to lose weight, or calories deficit to lose weight method. So, the next time calories I need to lose weight question crips into your mind, the answer should be to eat fewer calories than you burn.
Thank you for reading, and best of luck to you! And those are your tips, ideas, and answers to the question of how many calories should you eat per day to lose weight? And the best part, you do not need to carry a calories deficit calculator around to count calories to lose weight.