How Many Calories Per Day to Lose Weight

It is difficult to estimate exactly how many calories should be consumed daily in order to maintain a healthy and balanced diet due to the fact that this figure varies on a number of variables. We shall discuss how many calories per day to Lose weight. The rule is straightforward: if you consume more calories than you burn, you will gain weight. Alternatively, if the caloric balance is negative relative to the basic metabolism and physical activity, fat will be burnt. Therefore, it is necessary to establish how many calories your body requires and how much you should consume everyday. It will be simpler to attain your goal weight and retain excellent health if you do the math.

Calories per day to Lose weight

Table of Contents

Calories per day to Lose weight: What are calories?

The original definition of a calorie was the amount of energy necessary to raise the temperature of one gramme of water by one degree Celsius. Today, in the application of dietetics, this number is regarded as the energy required to sustain and support all bodily systems (heart, lungs, digestive tract, etc.) and physical activity. Thus, these nutrients, which include carbs, fats, and proteins, supply this energy.

The method is straightforward; as your body performs these actions, calories are continuously burned. Next, constantly adjusting to these expenditures, the body refuses to utilise its reserves. Thus, even if the caloric energy intake and, consequently, the quantity of food is decreased.

Calories per day to Lose weight: Daily Calorie Count Recommendation

It is essential for the normal functioning of the body to consume a suitable number of meals that supply the necessary calories every day. Carbohydrates and proteins have 4 calories per gramme, whereas fats contain 9 calories per gramme.

Thus, Vitamins and minerals do not supply calories, yet they are required for the execution of all biological activities.

Moreover, The precise balances of key components compose a balanced diet. 50 percent carbs, 35 percent fat, and 15 percent protein constitute the optimal ratio.

How do you determine the daily energy expenditure and demands of a guy or a woman?

The amount of calories burnt each day or total energy expenditure depends, on the one hand, on the action of the basal metabolic rate. On the other hand, on other factors such as exercise or other forms of physical activity, age, and sex. Also, the greater your daily caloric intake must be to maintain your weight, the more active you are. Indeed, men require more calories than women on average. In addition, the body’s metabolism decreases as it ages. This indicates that the body burns less calories than previously. Thus, the elderly require less calories than younger individuals, whereas some nutrients, such as proteins, are favoured in this population.

Calories per day to Lose weight : The fundamental metabolism

Basal metabolism is the minimal amount of energy required by each individual to maintain breathing, digestion, blood pumping, and other physiological activities. Truly, many formulae exist to compute the minimal daily calorie need based on your age, gender, weight, and height. Harris-Benedict is one of the most well-known and widely used:

MB Female = (10x weight) + (6.25 x height) — (5 x age) — 161

MB Male = (10 x weight) + (6.25 x height) – (5 x age) + 5

Example :

A woman of 170 cm, 65 kg and 40 years old has a MB of: 1351

A man of 180 cm, 75 kilos and 40 years old has an MB of: 1680

So, these values ​​refer to the minimum a person needs for their body to function. This means that to determine the real needs of the individual, we must add the energy he needs according to his activities, whether he is sedentary or not.

According to physical activity (to be added to the previous result):

Calories per day to Lose weight

Sedentary life, leave the result as it is

Light physical activity, add 100 calories

Moderate physical activity, add 200 calories

High physical activity, add 300 calories 

Nevertheless, it is important to emphasize the fact that physical activity is a parameter that varies every day depending on our daily activities (walking, cleaning, stairs, etc.)

How to calculate calorie intake for weight loss

Depending on whether your life is sedentary or very active, you need to add more or fewer calories.

Firstly, If you don’t exercise at all and work sitting down: MB x 1.2

Secondly, If you do light exercise two days a week: MB x 1.375

Thirdly, If you exercise moderately, about four days a week: MB x 1.55

Fourthly, If you exercise regularly six days a week: MB x 1.725

Finally, If you are an elite athlete or train very hard every day: MB x 1.9

You should also take into account the physical work you do on a daily basis, if you work without moving or have to walk, if you stand for long hours, if you do housework, etc. Of course, you can do without your calculator and use the online calorie and metabolism calculators directly.

Calories per day to Lose weight : How to calculate the number of calorie deficits needed daily to lose weight?

If your goal is to lose weight, try not to consume more calories than your body needs. So, the amount of calories to consume daily varies from individual to individual. Indeed, in order not to consume more than you need, you have to learn to tame your food sensations (hunger/fullness/satiety). 

A deficit of 200-400 kcal per day is considered by experts to be a smart and healthy way to lose weight and maintain it. Weight changes should not exceed 1% of body weight per week. So, this means that if you weigh 60 kg, you should lose a maximum of 600 g per week. In general, we will remember that a weight loss of 500g to 1kg per week is considered reasonable and has every chance of lasting over time.

Only with a slight deficit and good training will the body achieve a better body composition. Thus, care must also be taken to balance the foods to be ingested, because if the deficit is too great, you will certainly lose weight faster, but this will probably affect the level of glycogen and lean mass. Additionally, in a month, a weight loss of 2-4% of your body weight is very reasonable.

Calories per day to Lose weight: How to Cut Calories

The most crucial aspect of a weight reduction programme is to generate a calorie deficit by increasing your physical activity in order to burn more calories. Truly, this does not imply that you must go without food; simply make tiny changes to your diet to consume less calories.

Three dietary guidelines:

  • Firstly, Limit your intake of sugary beverages, juices, and processed meals. These are apparent instances of “empty calories,” a nutrition phrase for meals that have “poor calories.”
  • Additionally, Increase your protein intake. These nutrients suppress hunger while increasing metabolism and preserving muscular mass.
  • Next, Drinking extra water also aids in the natural burning of calories while alleviating hunger symptoms.

The dietary pyramid is the greatest strategy to achieve and maintain a healthy weight.

Thus, it should be emphasised that 24 to 36 hours of calorie excess does not automatically equate to fat buildup in a healthy individual of normal weight. So, the sole effect will be an increase in glycogen and water (glucose stored in the muscles and liver). The circumstances are unique. for people with conditions like insulin resistance, who tend to gain weight more easily.

What sort of exercise burns the most calories?

Here are several sports and their corresponding energy expenditure for a 30-minute effort.

  • Basketball burns 258 calories in 30 minutes.
  • Aerobics burns 178 calories in 30 minutes.
  • Skate, you burn 300 calories in 30 minutes.
  • Running burns roughly 350 calories in 30 minutes.
  • Martial arts burns roughly 360 calories in 30 minutes.
  • Of course, daily activities allow for the expenditure of energy:
  • Stair climbing burns 350 calories in 30 minutes.
  • In 30 minutes, driving a car burns 50 calories.
  • Next, In 30 minutes, ironing burns 200 calories.
  • Also, In 30 minutes, window washing burns 250 calories.

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Dietician Shivani Sikri - Best Indian Dietician

Shivani Sikri Dietician

Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.

Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.

After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS. 

To further enhance her knowledge and skill-set as a Nutritionist in the field, she had accomplished several Professional Certificates pertaining to – “Modern Lifestyle Diseases – Awareness and Prevention”, “Alcohol and its effects on health” and “HIV-AIDS – Awareness and Prevention”. 

Additionally, Shivani has also completed specialised Extension Online Certificates from Texas A&M, USA in the subjects – Healthy eaters: Infant and Toddler Nutrition in Child Care – and Osteoporosis 

Furthermore, She has also excelled in her Advance Course in “Nutrigenomics for Professionals in Nutrition” USA.

Also, Shivani Sikri is also a Certified Naturopath.


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