Update: we tell you what calories are so that you are clearer about what we are talking about, in addition to also teaching you how many we should consume, according to experts, both men and women, so as not to enter a caloric deficit, which would be a real issue.
It is the first thing that nutritionists calculate when you go to their consultation. You can do it yourself, to get an idea of the calories that your body needs and those that you have to consume to lose weight.
But to obtain a more accurate assessment, it is always advisable to see a doctor or nutrition specialist.
To know how many calories should you eat a day to lose weight, First we are going to calculate BMR or BMRand then calories based on various parameters.
To lose weight you have to cut calories, but the problem is that we need calories to stay alive. Breathing, digesting or circulating blood through the veins requires calories.
If we consume less than what our body needs for its vital functions, it can remove them from the muscles, instead of fats.
How many calories should you eat a day to lose weight?:
What are calories?
calories can be referred to as the amount of heat It takes one degree to raise the temperature of one gram of water at one atmosphere of pressure. With this what we realize is that calories is the way to measure energy.
As usual, humans we need to consume energysomething we do constantly throughout the day and night.
This energy is obtained by oxidation of proteins, fats and carbohydratesturning them into calories, although not all the foods we eat give us the same energy, as you may have imagined.
Formula to know how many calories we consume
To know how many calories we eat, the first thing we have to calculate is the BMR or TMBthat is, the Basal Metabolic Rate. They are the calories that we consume at rest, without doing anything. Those that our body needs to live. Varies based on age, weight, height, etc. There are several formulas to calculate the BMR.
If you want to do it automatically, many scales include sensors that launch electrodes at our body, to calculate the BMR.
If you want to calculate it manually, the formula to calculate the BMR or TMB best known is the Harris–Benedict equation:
- Men: BMR = 66 + (13.7 x body weight in kg) + (5 x height in cm) – (6.75 x age in years)
- Women: BMR = 655 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
For example, if we want to calculate the BMR of a woman who has a body weight of 72 Kilos, measures 1.65 meters and is 32 years old, it would be:
BMR = 655 + (9.6 x 72) + (1.8 x 165) – (4.7 x 32) = 655 + 691.2 + 297 – 150.4 = 1,493 calories per day. Those are the calories your body consumes at rest.
There is a more modern formula called Mifflin-St equation. Jeorwhich you can apply in this online calculator.
The BMR or TMB It marks the calories at rest. We have to multiply them by a number, according to our daily activity (valid for men and women):
- BMR x 1.2: Little or no exercise.
- BMR x 1,375: Light exercise (1 to 3 days a week)
- BMR x 1.55: Moderate exercise (3 to 5 days a week)
- BMR x 1.72: Athlete (6 -7 days a week)
- BMR x 1.9: Athlete (morning and afternoon training)
If the woman in our example does exercise light, you will have to apply the formula:
BMR x 1,375 = 1,493 x 1,375 = 2,052 calories.
Those are the daily calories that keep you at your current weight. To lose weight, you will need to consume fewer calories per day, but without going overboard. diet.
How many calories are enough to lose weight
What is clear that losing weight should not be done in a crazy waybut it is convenient to do it in one healthy and balanced waywhich will ensure that we do not suffer any mishap.
The reason to achieve our correct weight must be health, since when there are other purposes, they can make us see reality distorted, putting our well-being in danger, something that we should not allow.
A reflection that we should all know is that it is not correct to suddenly rid the body of calories to lose weight and lose weight. quick weightit is important to always do it with supervision through a healthy diet and physical activity.
You may lose weight, but the damage in nutritional needs that we are giving our body can become seriousin addition to suffering a caloric deficit can be extremely counterproductive for our muscles,
For this reason, we must know that there are always some minimums that we must respect in order to lose weight in a healthy way and find the balance between what is eaten and what should be eaten, prioritizing the healthy food.
Normal is currently between 2,000 and 2,200 calories recommended for a man, although recent studies ensure that this amount of food it is oversized.
These studies are based on increased sedentary lifestyle in society, which means that this rank should go down and be placed between 1,500 and 2,000 calories per day in males.
In the case of women, the recommended calories are between 1,500 and 1,800 daily from healthy foods to maintain their weight, especially if it is the ideal one for their physical complexion.
However, the same studies, of which we have spoken above for men, ensure that, with the amount of sedentary lifestyle that society suffers, the previous figure is too optimistic, having to go down to the 1,300 to 1,500 calories daily.
One thing we need to know is that below 1,200 calories a day you already enter a nutritional deficitbeing able to enter into danger, something that we do not want to happen under any circumstances, since it would be extremely dangerous for our health.
Based on all the information that we have told you, you will now be able to consider which calories are best for you not only to lose weight and lose weight fast, but also to maintain your ideal weight.
In addition, it can also help you to have an idea of where the limit is so that your health is not compromised and can lead to more serious problems, due to not consuming the necessary calories and losing weight too quickly. Thanks to the formula that you have seen and the data, you will surely reach your ideal but.
George is Digismak’s reported cum editor with 13 years of experience in Journalism