Discover How many calories should you eat a day if you want to lose weight.
The most advisable thing in case you want to lose those extra kilos is to consult a professional to monitor the situation
One of the things to keep in mind when starting a diet, if not the most important, is the number of calories consumed per day.
Experts point out that the intake varies depending on age, sex, weight, and activity level.
To this is added the objective that each one may have in terms of losing weight, and the effort that they may or may not be made to lose weight.
Other factors to consider are the person’s physical activity and his metabolic rate.
What must be determined, initially, is the physical activity of the people, which can be sedentary, moderately active, or active.
The first includes people who carry out daily exercises but do not follow a routine; the second, those who walk three or four hours a week; the third and last includes those who practice sports most days of the week.
Once the amount of weekly exercise has been selected, the aforementioned basal metabolic rate (BMR) must be established, which refers to the number of calories that the body requires to function. Here is a simple math account to calculate BMR:
Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age of years) – 161
More exercise and less food
The first step to losing weight is creating a calorie deficit, which translates into consuming fewer than you burn in a day.
One of the ways to achieve this goal is by increasing physical activity.
In the words of the Center for Disease Control Prevention to the Times of India newspaper, it is advisable to exercise moderately for at least 150 minutes per week.
However, if you want to create a calorie deficit, “you have to be more active.”
To this is added a decrease in food intake, for which it is recommended to first attend a doctor or nutritionist, who will draw up a plan in which the lower consumption of this energy required by the body and weight loss are related.
“If you want to lose about 0.25 kilos per week, you will need to promote a caloric deficit of 250 calories a day.”
The same happens if you want to lose 1 kilo every seven days: a deficit of a thousand calories a day will be necessary.
When starting a weight loss diet it is important to take into account the number of calories consumed.
The Center for Disease Control Prevention, urges to inform a professional of the desire to start a weight loss diet.
The greater the deficit, the faster the weight loss will be, although you must make sure that you do not eat below 1,200 calories a day. “Eating too little can slow down your metabolism, which is counterproductive.”
Intake varies based on age, sex, weight, and activity level
Eating less than 1,200 calories a day can cause the following problems:
•Vitamin and mineral deficiencies
•Altered menstrual cycle
•Constipation and fatigue
What if I want to gain weight?
If you want to achieve a greater weight, it will be necessary to consume more calories than are burned.
Professionals recommend providing the body with the required number of calories, which will vary depending on the amount that the person wants to increase.
Consuming more than 500 calories daily will increase a person’s weight by 1 kilo.
However, in addition to giving the body the energy it needs to function, it will be necessary to develop the muscles.
And, when you decide to gain weight, it will be essential to generate an adequate stimulus, such as strength training, before you can develop muscles.
In some cases, the person may have to eat even more calories if they have an adaptive metabolism.
Eating too few calories can slow down your metabolism, which is counterproductive.
Make sure to administer an adequate amount of protein to the body, while trying to increase body volume by following a regular workout.
To develop and preserve muscles, you will need to include about 30 grams of protein in each meal.
In short, whatever the objective to introduce weight changes in our body, it will be essential to take into account the number of calories required depending on the objective.
To do this, it is best to consult a professional who can analyze our