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How many calories should you eat per day to lose weight?

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The number of calories you are supposed to eat to lose weight might be much higher than what you thought, so you can treat yourself better in this case, but it is done smartly.

The sufficient number of calories to lose weight #weightlose #diet #mealplan #healthyfood

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12-Week Weight Loss Challenge

Based on conventional data, men should eat less than 2500 calories and women should eat less than 2000 calories. The fact is that it is much easier than that, all you need to do is burn energy more than you consume to be calorie deficit, thus lose weight.

Simple equation, right? But we all stumble in applying it because it demands many things that are out of our comfort zone, which we don’t like to usually do. The other sector we usually forget is that we sometimes neglect the fact that our bodies need a significant number of calories to be able to function, which is very vital even in weight loss

Think about the fitness models for instance, the females, they claim that they consume 1850 calories daily, which is just 150 calories off the main target recommended for normal women, which is still not far away from 2000 target. Are there any women leaner than the fitness models? Then why are you eating a lower number of calories?

You might be surprised to know that you are actually not losing weight and fat properly because you are not eating sufficiently. Seems weird? Well, being under-nourished can actually degrade your metabolism, making you struggle to lose weight.

The main criterion behind the number of calories you need to eat is actually the level of activity you are doing. As we mentioned, you will need to eat even more to raise your metabolism more for better results.

There is no doubt that you will definitely lose weight if you eat a very low number of calories, but will it be sustainable? Will it always provide results and not harm your health? Definitely not. To look leaner you need to lose fat and increase your muscularity, so eating less while working out well actually lead to stubborn fats.

Many studies claim that you have to cut around 500 calories less than the normal calories you consume to lose weight, but this actually works as a short-term process in weight loss. The actual number of calories that you actually have to consume is decided by your activity, age, and your weight.

One thing worthy of notice is that you are not supposed to eat all of your calories in one or two meals, or even through a sector of the day. Distribute your calories like for example having 600 calories for breakfast, 500 for lunch, and 400 for dinner.

You might ask then what is the number of calories your body needs to function, well it is called the basal metabolic rate (BMR), and it helps you in digestion, breathing, and maintaining your brain and organic functions.

So do you have an idea now of the bad consequences of not eating enough? You are actually harming your body and not making it function properly.

To be losing weight in a healthy way, you must not be losing more than two pounds weekly, which is a reasonable rate and you will look even better this way. Restricting yourself a lot will make you crave a lot of food and feel so deprived that if you get the chance to eat again you will return to your eating habits and eat even worse than before.

However, you might have missed where your calories actually come from, because you shouldn’t be getting your calories from anywhere but clean sources. Don’t rely on junk food or foods filled with sugars and fats that will actually do nothing but make you fat. Try being calorie deficient with 500 calories for a short period of time and check the results.

How to calculate BMR and needed calories

You will start by identifying your sex, weight, and age.


  • 10-17 years BMR: 13.4 x weight + 692
  • 18-29 years BMR: 14.8 x weight + 487
  • 30-59 years BMR: 8.3 x weight + 846


  • 10-17 years BMR: 17.7 x weight + 657
  • 18-29 years BMR: 15.1 x weight + 692
  • 30-59 years BMR: 11.5 x weight + 873

By implementing the appropriate equation based on your status, you will be able to find out the number of calories that your body needs to function. Then you can know the number of calories you need to eat based on your activity because if you are very active, you are allowed to eat more. However, if you aren’t active, you shouldn’t consume much calories because this will do nothing but make you fat.

To account for the activity, you will need to multiply the result by 1.4 in case you are an inactive man or woman. If you are an active man, multiply the result by 1.7 and if you are an active woman, multiply the result by 1.6. In the extreme cases of being doing intense exercises daily, you will need to multiply the result by 1.9 and 1.8 for males and females, respectively.

Don’t rush your fat loss process and just go straight to cutting of the calories, you might be doing the exact opposite or you might have room to eat more, which is definitely favored by everyone. Accordingly, know your BMR and check your activity to know how much calories you need to eat daily to lose weight.



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