How To Count Calories To Lose Weight
If you want to reduce weight, you need know how many calories you require. Indeed, caloric intake has a role in weight increase or decrease. To answer this issue, it is vital to understand more about calorie consumption and the numerous methods for calculating them in order to lose weight. Lets learn how to count calories to lose weight..!
Table of Contents
How to count calories to lose weight: What is a calorie?
A calorie is a unit of measurement that indicates the energy content of food. It is sometimes shortened as kilocalorie, abbreviated as kcal. 1 kcal = 1000 calories. Calories are typically indicated on food labels. The display of calories enables a person to calculate the quantity of calories ingested each day. This information is critical since calories are the fuel that the body need to function correctly. When a person moves, he burns calories. As a result, she must take it on a daily basis.
For example, at rest, the functioning of the body accounts for 60 to 70% of total energy consumption. 10% is set aside for digestion, food storage, and intestinal absorption. The remaining 20-30% is for physical exercise. It is thus advised to consume the daily amounts required for healthy health. A lack of calories might result in weight reduction. On the contrary, extra calories encourage weight growth. If the plug or weight loss is not managed, health may suffer. To avoid obesity or the opposite, calorie intake must be calculated.
How to count calories to lose weight: Daily Calorie Consumption
In general, the human body requires a specific quantity of calories each day in order to function correctly. Calorie requirements fluctuate from person to person, based on physical activity and body mass index (BMI).
What is the daily calorie (Kcal) need for a woman and a man?
During a slimming programme, the same issue frequently arises: how many calories do you require? Even if techniques to measure this need exist, the answer is more or less complicated. Individual caloric requirements differ. Indeed, daily energy requirements are determined by gender, weight or BMI, and physical activity level. The daily calorie intake recommended for adults aged 18 and up who engage in low-intensity physical activity is 2,000 kcal for women and 2,500 kcal for males.
This need rises to 3,100 kcal per day for women and 3,600 kcal per day for males in elite athletes. The more intense the physical exercise, the more calories required. If a person wishes to reduce weight, their daily calorie consumption should be lower than their typical needs.
Caloric requirement calculation
To reduce weight, you must understand how to calculate your daily calorie requirements. There are several methods for calculating basal metabolic rate, including the Harris and Benedict calculation. The following formulae are used in the computation, which is relatively simple:
The value is 1.3 for inactive people, 1.375 for mild physical activity, 1.55 for moderate exercise, 1.725 for intensive physical effort, and 1.9 for excellent athletes.
Returning to the previous example, the coefficient to use is 1.55 if the lady engages in moderate physical activity. His calorie needs should be multiplied by 1.55, yielding 3,125 kcal.
How to count calories to lose weight: What about applications that count calories?
Many applications for measuring calories have evolved as a result of technological advancements. They are quite useful in determining the number of calories consumed. In general, they operate in the same manner. To establish a profile, just add information such as body size, BMI, meals eaten, and objectives set. Depending on the latter, the digital solution offers information on the maximum number of calories that should not be exceeded. It is possible to determine the nutritional qualities of each item, such as the carbohydrate rate, utilising these apps. You should know: 300 g of carbs each day equals 1,200 calories. To reduce weight, it is vital to decrease carbohydrate consumption. At the same time, these calculators allow you to choose which items to eat and therefore eat healthily.
The amount of calories burned per day to lose weight
The amount of calories to burn depends on the person’s goal if they want to lose 1 kg or 10 kg.
How many calories absorbed to lose 1 kg?
In general, calories are recommended to provide the energy the body needs. However, sometimes people want to lose extra pounds. To do this, they need to burn fat, not muscle. Burning body fat is the best way to lose weight. However, rapid weight loss should be avoided to avoid health problems. If your goal is to lose 1 pound, you need to take in the normal amount of calories your body needs to be healthy. However, you must make physical efforts so as to eliminate a large amount of calories and cause weight loss.. Knowing that one gram of fat corresponds to nine calories, you will need to eliminate 9,000 calories in seven days to lose one kilogram, which is 1,285 calories per day.
How many calories per day to eliminate to lose 10 pounds?
Based on the previous calculation, the number of calories to eliminate is 1,285 per day. What changes is the duration of the program. By following this rhythm, it will take you 10 weeks to lose 10 kg. During this period, it is advisable to monitor your state of health. If in doubt, it is always best to contact your GP. It is even recommended to discuss with a health professional before starting to follow any slimming program. A test can also be carried out on the Net to find out if you need to follow a diet. The test consists of answering personal questions to determine your needs. Try to answer them honestly so as not to distort the test results.
How many calories per day to burn to lose weight while exercising?
In any slimming program, the practice of regular physical activity is recommended. However, it requires considerable effort to achieve the objectives set. In fact, one hour of running, cycling or swimming burns 400 to 600 calories, while to lose one kilo, you have to burn around 8,000 calories. Walking one kilometer allows you to lose 65 kcal, which means that walking 4.6 km daily is necessary to get rid of one kilo over a month. Thus, the practice of a sport, especially to lose weight, is not easy without great motivation. In addition, people who have not performed physical activities for a while should proceed gradually. Weight loss through exercise can take some time. If the extra pounds are significant, it is best to practice exercises such as cycling, swimming or rowing. These activities are excellent ways to reduce body fat and tone the body.
What weight loss with 1500 calories a day?
Losing weight involves practicing physical activity, eating a balanced diet and limiting the calories you eat. On this last point, a low-calorie diet with an objective of 1,500 calories per day is interesting for a woman wishing to lose weight. In addition, a woman should normally ingest between 1,800 to 2,800 kcal per day. By limiting yourself to 1,500 kcal per day, the program can be effective without being drastic. It allows you to eat a bit of everything, which avoids deficiencies while eliminating the pounds. In addition, weight loss is done gradually at a rate of about one kilo per week. It is essential for health not to lose weight too quickly.
In addition, a balanced diet with a goal of 1,500 calories per day is ideal for stabilizing weight after the diet period. Stabilization is important since it prevents weight gain, and therefore the famous yo-yo effect. It is especially favored by food rebalancing which is also one of the objectives of a diet at 1,500 calories per day. Importantly, it is sometimes difficult to follow a diet for some people. In order not to give up, it is essential to eat satiating foods that are low in calories. You should also not skip meals to avoid snacking during the diet . Snacking indeed prevents weight loss and the achievement of slimming goals.
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Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.
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