How Many Calories Should I Eat a Day To Lose Weight
Calorie intake is one of the simplest methods of determining if you are going to lose or gain weight. The formula behind it is quite simple and if you follow your diet well enough, you are bound to lose weight at a steady and healthy pace.
Calculating how much you need can be done through a lot of websites and apps, but if you want to do it yourself, here is a handy formula:
10 * Weight + 6.25 * Height – 5 * Age + 5
10 * Weight + 6.25 * Height – 5 * Age – 161
This is your base daily intake. If you take in this amount of calories daily, your weight won’t change at all (unless you lower your intake through exercises). Eating 500 Kcal less per day will help you lose around 1 pound of weight weekly. Similarly, increasing your base value by 500 Kcal will increase your weight by 1 pound (0.45 kg) each week.
One pound of fat is worth around 3500 kcal so you need to be that much in deficit on a weekly basis to start losing mass. Increasing or decreasing that number will impact the rate at which you lose weight as well. But try not to go too far in the extreme as losing more than 2 pounds (around 1kg) a week is considered unhealthy since your organism cant adapt fast enough.
Some Things To Note
The more active you are the more you can eat, but you need to keep counting your intake and outtake to be sure that you are still under your daily limit. The great thing about this diet is that you can eat anything you want, there are no restrictions, but there are differences.
500 kcal in chocolate is around 3.5 ounces (100 grams), while 500 kcal in chicken breasts is around 7 ounces (200g) or 56 (1.6kg) ounces in broccoli! As you can see vegetables and meat are far less caloric than sweets, which means that you can eat a lot more of them quantity-wise. Making you feel full and staying healthy as well!
Tracking Your Calories Intake
Tracking your intake by hand is quite difficult, but luckily with your phone and a simple kitchen scale, you can count each calorie the right way.
The first thing you need to do is download one of the many calorie-tracking apps from your mobile phone app store. These apps (like myFitnessPal for example) can give you detailed information about how many calories and what nutrients you are taking in through your food.
This is made much more accurate when you introduce a regular kitchen scale to the mix. You can weigh your food and then put the exact amount you are eating in the app. This will give you the best and most accurate results.