Being aware of the amount of calories you need to provide your body every day not only helps you build a reasonable diet, but also helps you gain and lose weight more scientifically. Each person will need to consume a different amount of calories, because there are many influencing factors. So how much calorie deficit does an 80kg person need to lose weight? To get the exact answer, please refer to the following article, My Auris will help you get the exact formula.
How many calories does the body need a day?
How many calories are needed for the body a day?
Many of us do not know exactly how many calories we need to provide our body each day. Remember, the amount of calories needed for each person’s body will be completely different, because it also depends on weight, height, age, metabolism, mobility, etc. Therefore, how many calories are needed in 80kg to lose weight will need to be calculated based on the above factors.
First of all, to maintain activity during the day, the Experts say that adult women with average weight need 2,000 calories/day to maintain weight. Men’s calorie intake will be higher than women’s. Adult men who want to maintain activity and weight need about 2500 calories/day/ People with tall bodies or athletes or people who practice sports will need a higher amount of calories.
How much calorie deficit does an 80kg person need to lose weight?
To know exactly how many calories an 80kg person needs to lose weight requires an accurate calculation. according to the following formula:
BMR index – also known as Basal Metabolic Rate – represents each person’s metabolism. This is constituted by weight as well as height. The higher your BMR, the better the burning of excess fat. Specifically, the formula is calculated as follows:
For men: BMR = ( 13,397 * N) + ( 4,799 * C) – (5,677 * W) + 88,362.
For women: BMR = (9,247 * N) + (3,098 * C) – (4,330 * T) + 447,593.
Where: N is weight, C is height, T is age.
For example, for a woman who weighs 80kg, is 1m65 tall and is 26 years old, BMR = (9,247 * 80) + (3,098 * 165) – (4,330 x 26) + 477,593 = 1,615
According to this formula, each woman needs to consume at least 1,615 calories for her body to function normally. If you want to gain weight, you need to take in more calories, and if you need to lose weight, you need to consume less calories.
Notes in the process of reducing calories to lose weight
When you know how many 80kg calorie deficit is needed to lose weight, in reality, this is not enough for you to build a safe weight loss regimen. Instead, you need to add some notes and principles in the process of calorie intake to lose weight:
Notes during the process of reducing calories and losing weight
Cut calories scientifically learn
One of the ways you can lose weight effectively is to cut calories appropriately. You should supplement your body with foods rich in fiber, low in calories and drink lots of water to help you stay full longer.
Instead of adding greasy foods such as fried chicken, instant noodles, and fast food, you should replace them with fruits and green vegetables. Maintaining a scientific diet can help you soon have a perfect body.
Supplement foods containing protein
According to nutrition experts, protein contains substances that can limit appetite. Therefore, using protein will help significantly limit hunger and from there, fewer calories will be absorbed than normal.
Recent studies show that people who consume about 30% more protein than usual will consume fewer calories per day. At the same time, eating lots of protein foods also helps you limit thinking about food. This contributes to your weight loss process becoming simpler and more comfortable.
Do not use stimulants
As mentioned, there are many stimulants such as carbonated drinks, soft drinks, beer and alcohol, which are all foods that can easily cause excess calories and increase the amount of fat accumulated under the skin. At the same time, this group of substances is also harmful to the body.
Therefore, instead of adding sugar with soft drinks, replace it with products such as fruits and vegetables. These foods all have the ability to help balance sugar levels in your body.
Combined with reasonable exercise process
Consistent exercise combined with a reduced-calorie nutritional diet can help you burn fat quickly. At the same time, if you only use ways to cut calories in your diet without exercising, it will not bring good results.
To lose weight safely, combine exercise every day
Therefore, you need to exercise regularly to help burn excess fat under the skin, making the metabolic process happen quickly. Practicing this sport also helps your health improve to the maximum, limiting related diseases such as diabetes, heart disease, blood pressure, blood fat, etc.
In particular, to lose weight effectively, you also need to pay attention to adding plenty of water to the body, helping the metabolism to proceed quickly and the body not to get tired. Therefore you should drink about 2 liters of water per day, equivalent to about 8 glasses. However, depending on each person’s actual weight, you can drink a different amount of water (you can consult your doctor to supplement water properly and safely).
Losing weight for each person will not be an easy process, but instead requires you to do it continuously and have perseverance. Therefore, to get the best results, you can combine with a fitness trainer to support the correct training process, improve the ability to burn excess fat and improve your figure.
Hopefully this information can help you better understand how many calorie deficits an 80kg person needs to lose weight. Accurately calculating the number of calories needed to maintain daily activity is indispensable in the weight loss process. Because based on that number, you can add or reduce calories, serving your main goal of wanting to gain or lose weight. Visit a nutritionist to get support in building a scientific menu, helping the weight loss process be more effective!
