Losing weight is never an easy feat; it takes a lot of effort, dedication, and consistency. Exercising regularly and eating healthy are two of the most popular ways of losing weight. But aside from these, it’s essential to know how many calories you should eat per day if you want to maximize your weight loss.
Calories are units of energy that measure the amount of energy in the food we eat. The process of losing or gaining weight is directly related to our calorie intake. If we consume more calories than we burn, we gain weight, while if we burn more calories than we consume, we lose weight. Therefore, the key to weight loss is to strike a balance between these two factors.
Most people require a different amount of calories to maintain their weight. Several factors influence the number of calories an individual needs, such as age, gender, height, weight, and physical activity level. There are different methods to calculate the number of calories you should consume per day, but the most widely-used method is the Harris-Benedict equation.
The Harris-Benedict equation is a formula that calculates your Basal Metabolic Rate (BMR) to determine the number of calories your body needs to maintain its current weight. It’s the number of calories your body burns at rest to keep your normal bodily functions running, such as breathing and circulating blood. Once you know your BMR, you can determine the number of calories you should consume based on your physical activity level.
To calculate your BMR, you can use this formula:
For men:
BMR = 88.4 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.68 x age in years)
For women:
BMR = 447.6 + (9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age in years)
Once you’ve calculated your BMR, you need to multiply it by your daily physical activity level to determine the number of calories you should consume per day. The physical activity level ranges from sedentary to extreme activity level, and the multiplier ranges from 1.2 to 2.5, respectively.
Here’s how you can calculate the number of calories you should consume per day:
1. Sedentary (little or no exercise) – BMR x 1.2
2. Lightly active (1-3 days of exercise per week) – BMR x 1.375
3. Moderately active (3-5 days of exercise per week) – BMR x 1.55
4. Very active (6-7 days of exercise per week) – BMR x 1.725
5. Extremely active (intense exercise or sports training daily) – BMR x 1.9
To maximize your weight loss, you should aim to consume fewer calories than your calculated number. Reducing your calorie intake by 500-1000 calories per day will help you lose 1-2 pounds per week. However, you should not consume fewer than 1200 calories per day to avoid nutrient deficiencies and health problems.
In conclusion, knowing how many calories you should consume per day is an essential step in maximizing your weight loss journey. By calculating your number of calories based on your body’s needs and physical activity level, you can determine the number of calories you should consume per day to lose weight effectively. Remember to also incorporate a well-rounded exercise routine and a healthy diet to achieve your weight loss goals.