Starting a new diet can be quite a challenge, from figuring out what foods you can and cannot eat, what time of day you should eat, and of course how many calories you should eat to lose weight.
Fortunately, calculating the correct number of calories for your own body is a fairly simple calculation. The number of calories you can eat per day is based on a few different factors, including your age, gender, weight, height, and finally your overall activity level. In general, women need fewer calories per day than men, and the more active you are in daily life, the more you can eat without gaining weight.
There are many calorie calculators online to determine how many calories your body needs each day to maintain your weight. For example, a 30-year-old woman who weighs 150 pounds and is 5 feet 3 inches tall with a slightly active lifestyle (perhaps exercising once or twice a week) burns about 1,873 calories per day.
This means that this woman can consume up to 1873 calories every day to maintain her current weight. Finding out how many calories you should be eating from here is pretty simple. One pound of fat is 3,500 calories, so to lose 1 pound of fat per week, you would have to eliminate 500 calories from your diet per day. So you could eat 1,373 calories per day to lose weight.
If you started a diet and ate 1,373 calories per day on average, you would lose 1 pound of fat per week. In general, it is not recommended for anyone to consume less than 1,200 calories per day. Doing so can slow down your metabolism and keep you from losing a lot of fat, which is incredibly counterproductive, especially since you’re most likely torturing yourself on such a low-calorie diet.
A better idea would be to combine a 500 calorie deficit while increasing the amount of exercise you do to burn an additional 500 calories per day. This would create a 1000 calorie fat burn per day and would mean losing 2 pounds of fat per week.
So to determine how many calories you should eat to lose weight, figure out how many calories you burn with an online calculator and subtract 500.
Another quick way to get an estimate of your daily calorie burn is to multiply your weight by 13 if you don’t exercise, by 16 if you exercise a few times a week, and by 19 if you exercise every day for a while. hour or more. However, you will get more accurate numbers if you use a calculator that incorporates your age and height.