How many Calories one should take to Lose Weight?

Maintaining the right BMI helps an individual remain active and healthy. Individuals can practice regular exercise and consume a balanced diet to achieve their desired result.

Keep reading to learn about the calories to lose weight and the ways to calculate it.

The human body breaks down the calories from food and to produce energy. This energy helps the body to perform daily activities.

On average, a man needs around 2,500 kcal to maintain the perfect body weight. Contrastingly, a woman needs around 2,000 kcal to maintain body weight and perform daily activities.

However, these values can change depending on a person's weight, height, size, and age.

Individuals can consult a dietician to know the exact calories needed to lose weight.

Generally, dieticians suggest including food items filled with nutrients and the needed calories in a balanced diet. One can easily find nutrient-dense food items containing fibre, minerals, protein, etc.

There are also food items like fries and soda that have empty calories. These food items have no or low nutrients but offer calories that lack energy.

Hence, different food items offer different energy levels. For instance, certain food items rich in carbohydrates and protein supply fewer calories and more fat.

It is essential to select the right food items that fulfil calorie intake to lose weight. Individuals can consult a dietician and develop a diet chart that supports the said need.

Let’s look at the amount of calories an individual needs to sustain a healthy weight.

Ideally, the individual’s gender, age, physical activity and other proportions are needed to calculate calorie requirements.

However, a manual calculation can be time-consuming and filled with errors. In this regard, one can check the sites offering calorie calculators.

Here are the general steps to use these smart tools online.

• Step 1: Check for a website offering the calorie calculator.
• Step 2: Select the unit such as metric or imperial system.
• Step 3: Enter the gender and age.
• Step 4: Fill in the weight, height and physical activity.
• Step 5: Click on the calculate option to find the desired result.

Individuals should know cutting down calories may offer a temporary solution. They should opt for a diet rich in protein, minerals, carbohydrates, etc.

Food items such as pulses, nuts, whole grains, fruits and vegetables are ideal for weight loss. Comparatively, consuming food like soda, sweets, wafers, etc., will only reduce hunger and add pounds.

This will help maintain a healthy weight in the long run and reduce junk food cravings.

Nevertheless, here are simple strategies to reduce calorie intake.

Limiting Sugar Consumption

Consuming sugary items or drinks can increase weight significantly. Hence, it is beneficial to avoid the consumption of chocolates, doughnuts, icecreams, pastries, sodas and other sweetened beverages.

Increasing Protein Intake

Proteins fall in the category of calories to eat to lose weight. It enhances the feeling of fullness and reduces the appetite in general.  Individuals can include meat, eggs, nuts, pulses, legumes, tofu, etc., to their diet for protein content.

Exercising

The calorie restriction and activities like resistance training can slow metabolism and lead to muscle loss.

Drinking Water

Consuming fluids keeps the body hydrated and improves weight management. Drinking water after meals helps reduce hunger. This practice also supports healthy skin and prevent kidney stone formation.

Reducing Carbs

Individuals can restrain from consuming pasta, white bread, white rice, etc.

Instead, consume refined grains that lack fibre and support weight loss. It makes an individual feel full and reduces hunger.

Eating fewer carbs also promotes weight loss by altering levels of appetite-controlling hormones.

This is vital data on calories to lose weight and the appropriate measurements. Individuals can consult a dietician or medical practitioner to get a detailed chart on weight loss foods.

Professionals would give detailed input on how many calories to eat a day to lose weight.