How many calories you need per day to lose weight
Diet Weight Loss / / April 07, 2016
How many calories you need to burn a day to lose weight
how many calories you need per day to lose weight quickly?The smaller, the better - many believe.And even better - do not eat more quickly grow thin.But do not forget that the calories we need to maintain the life of the organism - the cardiovascular system, respiratory, excretory, etc. Even at complete rest the body consumes calories...With that decided, is now on the safe minimum.
Some people believe that a woman should eat about 2,000 calories a day, and men at least 500 more.However, for women, especially with a sedentary lifestyle, this figure is overstated.So, what to know how many calories you need to maintain weight at one point and to lose weight, you need to perform calculations.Measure your height and weight, prepare the calculator.
One of the most accurate formula is as follows:
- for the fair sex 9.99 x weight (kg) + 6.25 x height (in cm) - 4.92 x age - 161
- for the stronger sex is the samebut only added 5.
using this formula, we calculate how many calories we need to live in complete repose.
And in order to know how many calories you need to consume per day a person to lose weight, you must first know how much you need energy in your physical activity.
person with low physical activity (sedentary and did not engage in any, even the amateur sport) have to multiply this by the above formula, the number of 1.2.Those who are engaged in 1-2 times a week, for example, fitness, should be multiplied by 1.375.With the average activity (exercise 5 times a week) - multiply by 1.55.At still higher activity - to 1,725, and professional athletes 1.9.
Let's try an example and calculate how much energy is needed for a full life, and not to gain weight and how many calories you need to burn a day to lose weight by a significant number of kilograms.
our example would be a woman 38 years old, weight 65 kg, height 158 cm. Physical activity is low.9.99 x 65 + 6.25 x 158 - 4.92 x 38 - 161 = 1289 calories a day - so the body is not dead, but to live a full life and not gain weight - 1289 x 1.2 = 1547 calories.But excess weight there, because calorie intake should be reduced.For weight loss is recommended to reduce the reception of calories per 1/5.That is, 309 kcal.Thus, the caloric intake for weight loss for women in our example will be 1238 kcal.Remember that under no circumstances should you reduce caloric less than 1000-1200 calories a day, as prescribed by many strict diets.In a pinch, you can spend a fasting day, but it is unlikely he obviously will affect your figure.In addition, it is proved that the sharp decrease in caloric intake is not only a person begins to feel bad, immunity decreases, but also weight loss occurs much more slowly, as the body simply reduces its energy needs, there is lethargy, drowsiness, worsening external data.Plus much more effective to adequately reduce the nutritional value of its food add exercise.The main thing is that they are regular, and the intensity can increase over time, if there are no contraindications.