Calorie Intake To Lose Weight And How Much Calories Do You Need?

Many people attempt to limit their daily calorie intake to lose weight. I too, am no exception to the majority as this thinking makes the best sense out of the entire weight loss mechanism.

I consider the entire weight loss mechanism as merely a game of calorie intakes - a fair game that revolves around mathematics. And the general rule of the game is,

To drop pounds, your calorie consumptions need to be less than the calories you use up (calorie deficit).
To put on pounds, your calorie consumptions need to be more than the calories you use up (calorie surplus).
That is it!

Calorie Intake To Lose Weight And How Much Calories Do You Need?
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So, How Is Calorie Deficit Calculated?


To produce a calorie deficit, you have got to figure out your "total daily energy expenditure" (TDEE) first. TDEE fundamentally means the level of calories a person uses up every day. TDEE is usually called the "maintenance level", indicating the per-day calories that you ought to consume to break-even on the calories that you will be burning per-day.

There are a handful of approaches to gauge your TDEE. The one that I follow multiplies "Basal Metabolic Rate" (BMR) with an "Activity Factor". So,

TDEE = BMR x Activity Factor

BMR will be the number of calories your body burns up in order to maintain your biological bodily functions. This includes digestion, breathing, cell regrowth, and so on. Like TDEE, there are a few recognized approaches in estimating BMR. I will recommend the one that works finest for me.

Katch-McArdle Approach To Calculate BMR By Analyzing Lean Body Weight

The formula is,

BMR = 370 + (21.6 x lean mass in kg)

Let's give some thoughts to this scenario:

Your body weight is 176 lbs (80 kilograms).
Your body fat percentage is 18%.
With 18% body fat, your lean mass should be 82% (100% - 18%) of your overall body weight. In terms of kilograms, your lean weight would probably be 65.6 kilograms (80 kilograms x 82%).

Solving the math here,

BMR = 370 + (21.6 x 65.6)

= 1,786.96 calories

This implies that in order to keep up with the biological bodily functions of your body, you will use up 1,786.96 calories a day.

You could ascertain your actual body fat percentage using the skin-fold methodology. It's actually relatively cheap, realistic, and provides practically the same readings in comparison to those costly techniques that give you laser perfect readings. Frankly, you won't need laser perfect readings to get you going. You only need a number so that you can track your growth with!

Working Out TDEE By Means Of Multiplying BMR Against Activity Factor

All these factors will help determine your TDEE:

Activity Factor

Less active = 1.200

Lightly active = 1.375

Moderately Active = 1.550

Very Active = 1.725

Extremely Active = 1.900

Following the example previously mentioned and assuming that you're lightly active, the computation for your personal TDEE would eventually be

TDEE = BMR x Activity Factor

= 1,786.96 x 1.375

= 2,457.07 calories

What this means is, your body which weighs about 176 pounds, having the body fat percentage of 18 percent, as well as being lightly active expends 2,457.07 calories on a daily basis.

What Would Be The Specific Number Of Calorie Intake To Lose Weight?

The general principle is usually to consume 500 - 1,000 calories below your TDEE if you wish to shed some pounds. You need to take in less than you are expected to use up to create a calorie deficit. Although that is the general rule, I don't advocate taking such drastic routes in lowering your calorie intake for weight loss purposes.

Imagine you are a female with TDEE of 1,900 calories. Once you reduce 500 calories from this tally, it means that you're now consuming no more than 1,400 calories every day. This is extremely low!

Reducing calorie intake isn't the only thing that you should have in mind when you are trying to lose weight. While cutting down calorie intake is important, what is equally as important is that you do not compromise on the nutritional values of your diet routines.

Drastic calorie cutting usually cuts down a big portion of food from your daily menu. If this is not properly planned, you might get yourself into some serious nutritional problems if you stay on this diet on the long run.

A much more advisable strategy is to lower your calorie consumption by about 10% to 20% of your TDEE. Referring to the scenario previously mentioned, feeding on 10% fewer calories means taking in 190 (1,900 x 10 percent) calories fewer than your TDEE. It means eating 1,710 (1,900 - 190) calories per day, which is still considered "alright".

Speaking about healthy eating, I have a guide titled "Fat Loss Jumpstart" that I think would be useful to you if you decide to cut down your calorie intakes. With this guide, you no longer have to worry about the danger of insufficient nutrition in your diet. This guide is authored by one of the leading Certified Nutritionists in the fat loss industry, and has a commercial value of $12.99.


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