Calorie counting is the most effective method of getting rid of excess weight. With proper application, it can give a 100% result. Knowing the individual daily rate of calorie intake, you can adjust the diet and achieve your goals sooner. So, how many calories do you need to eat to lose weight?
The diet should be made, taking into account the characteristics of the body and the required amount of nutrients. To calculate how much calories you need per day, you need to consider:
the level of daily physical activity;
age and gender, since men need to consume more calories than women;
the regularity of physical exercises;
parameters of the body such as height and weight;
the usual diet.
Thus, having the necessary calculations and knowing how many calories you need to eat to lose weight, you can adjust your diet and quickly achieve the expected results.
The female body requires a smaller daily intake of calories than the male. We have this difference due to the inherent genetic ability of rapid weight gain to maintain the reproductive function in good health.
The daily norm of a kilocalorie for a woman is about 2000 kcal on average. To lose weight using the method of reducing the rate of consumption of calories, you need to decrease by 500 kcal or 10-20%, depending on the age group of women who have different diet and activity level.
b reduce the number of calories per day gradually; otherwise, a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, weakening of the immune system, slowing of metabolism or heart problems.
How many calories do men need per day? To find that out it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, a diet for males should consist of a diverse set of food.
The average caloric intake per day for a man is 2,400 kcal and can fluctuate due to age, the intensity of exercise, lifestyle and weight. To lose weight, men, like women, also need to consume 10-20% of calories less than the prescribed rate.
In the end, how many calories do you need to eat to lose weight? Experienced nutritionists advise to calculate how many calories a person needs per day, and then reduce the result by 10-25%.