Calories are a unit of measuring the amount of energy in foods and drinks. However, to lose weight, you need to eat fewer calories than your body needs each day. Specifically, calorie intake is lower than 2000 calories for women and 2500 calories for men. So how to load calories into the body to lose weight safely. Let’s read the article below to learn about the foods you use every day!
Factors that determine the muscle to load calories every day
On average, a woman needs 2,000 calories per day to maintain weight. Meanwhile, men need 2,500 calories to maintain weight and 2,000 calories to lose one pound of weight per week.
However, the amount of calories you consume each day will depend on factors such as age, gender personality, height, weight, overall health, physical activities.
Here are some specific instructions to help you determine your daily calorie needs:
BMR – Body Metabolic Rate
This is the number of calories your body burns when resting to perform important functions such as breathing, blood circulation, maintaining body temperature to help the body function normally. Additionally, you can use an online BMR calculator to estimate your daily calorie needs. Because this tool is based on your age, gender, height and weight.
PAL – Physical activity level of the body
The amount of calories you need to burn will depend on your level of physical activity. A person who is active and exercises regularly will need more calories than someone who is sedentary.
Health goals
If you are aiming to lose weight, you must take in fewer calories than you burn. If you want to gain weight, you will need to consume more calories than you burn.
How many calories should you eat per day to lose weight?
The principle of safe weight loss is to consume 500 calories less per day than the amount of calories to maintain your current weight. To follow this principle, you can help you lose about 0.45kg.
Therefore, losing weight safely is not a temporary plan but also a process that involves determination and perseverance. Changing eating habits and daily activities is a necessary and beneficial factor for weight loss.
For men Gender
A man aged 19 to 25 years old will need about 2,800 calories per day to maintain weight and about 3,000 calories if physically active. If you want to lose 1 pound per week, you need 2,300 – 2,500 calories per day with moderate activity. degrees.
Men aged 26 to 45 will need 2,600 calories per day. Men aged 46 to 65 will need an average of 2,400 calories per day.
For women
For young women around 20 years old, they will need about 2,200 calories per day to maintain weight. For women 26 – 50 years old with an average activity level, an average calorie intake of 2,000 calories per day is needed to maintain weight. If you want to lose weight, should lose about 1 pound or 0.45kg per week. children
This question is only suitable for children who are obese or overweight. For an accurate, specific answer below:
- For toddlers, they need about 1,200 to 1,400 calories per day;
- For children and teenagers, they need an average of 2,000 – 2,800 calories per day;
- For older children, during puberty, an average of about 2,400 – 3,000 calories per day is needed.
How to lose weight safely
CAll nutritionists advise that the best way to lose weight is to lose weight slowly. Avoid losing weight too quickly, this will cause you to lose muscle, bone and gums instead of fat.
According to the American Academy of Nutrition, you should aim to lose 1 – 2 pounds per week and avoid temporary diets or should not believe the false claims of weight loss support products of unknown origin. To get quick results, you should consult your doctor’s nutritional regimen to ensure your health during the weight loss process is healthy and full of necessary nutrients.
Moreover, cutting calories too much will affect your health due to lack of calories to maintain basic daily activities. Even if you slow down your metabolism as well as lack some nutrients.
Moreover, there are many ways to lose weight safely without having to cut too many calories such as:
- Cut down on portion sizes
- Find out how many calories you need to eat in a typical day and adjust it a bit.
- Read food labels to find out how many calories are in the product;
- Drink more water so you don’t feel hungry.
No matter what method you use, you need to prioritize healthy foods like vegetables, fruits, whole grains and proteins. To achieve effective and safe weight loss, you can ask for advice from a nutritionist to help you create an appropriate plan.
How to reduce calories to lose weight without being hungry
- Eat more protein: When losing weight, protein is the king of nutrients. Adding protein to your diet is the simplest, most effective and most delicious way to lose weight. Furthermore, protein both speeds up metabolism and helps curb appetite.
- Avoid sugary soft drinks and fruit juices: One positive change that can be easily changed is to eliminate calories from liquid sugars from your diet, including sodas, fruit juices, chocolate milk and drinks with added sugar.
- Drink lots of water: A very simple tip to lose weight is to drink lots of water because water can increase the number of calories burned. If you drink about 8 glasses of water (equivalent to 2 liters of water) per day, it can help you burn about 96 additional calories.
Through the article below, My Auris has shared useful information about common daily calorie intake such as how many calories to eat to lose weight. Hopefully this article will help you take care of your health as well as understand the calorie content of a serving so you know how many total calories you consume per day. Thanks to that, it brings benefits to the body. Wishing you a healthy life every day!
Kim Dung
