There is great confusion in society regarding calories and weight loss. Not all foods high in calories are bad, in fact, some like avocado, for example, are caloric but very healthy for our body. However, we do have to control our daily calorie intake to avoid gaining weight, since calories are the energy we add to the body; if we add more than we spend, they accumulate as fat.
In this article we are going to discover you how many calories should you eat to lose weight. We will analyze what the experts indicate on this subject so that you can bet on a healthy and optimal diet to lose those extra kilos.
How do you know the calories you need to lose weight?
First of all, it is important that we understand a crucial point regarding this topic: calories are our source of energy, something like the “gasoline” that the body needs to function on a daily basis. Therefore, we need calories to live, but we should not go overboard because, if we overdo it, our body stores that surplus in the form of saturated fat and that is when we gain weight.
To be able to enjoy a healthy life and body, nothing better than give the body what it needs: no more no less. And if we are a little over our weight, then it is best to bet on a diet that provides us fewer daily calories one of which we need so that the body uses that fat reserve and transforms it into energy, achieving a fat-burning effect.
But how can we know the daily calories we need to lose weight? In this sense, you should know that there is a simple formula that helps us to know this data. Next, we will indicate it to you.
How to calculate calories to lose weight?
To know the calories your body needs daily, you must perform a simple mathematical calculation. It is a different formula for each type of person because depending on factors such as age or gender, the values change considerably.
The best known method to make this calculation consists of the following formula: multiply your weight in kilograms x 25 (if you are a man) or 23 (if you are a woman). Once you have this information, you must add these operations depending on your age:
– Less than 25 years: add 300 calories
– Between 25 and 45 years: the result you have obtained is kept
– Between 45 and 55 years: subtract 100 calories
– Between 55 and 65 years: subtract 200 calories
– Over 65 years: subtract 300 calories
And what happens if we do physical exercise on a regular basis? In these cases, it is best that we add 100 to 300 calories, depending on the intensity of the exercise. For example, if we go to the gym 3 times a week to do hard training, add 300 calories; If we go for a walk every day with a light walk, add 100 calories, etc.
The data that we have here tells us how many calories a day we need. Once we know this information, what we must do is subtract 300 to 500 calories a day to start seeing results. Note that 1 kilo weight we lose it when we burn 7000 caloriesTherefore, if you want to lose an average of half a kilo per week, the ideal would be to adjust your caloric intake so that, each week, you stop including 3,500 calories.
Bibliography
Moller, E. (2012). 101 nutritional tips to lose weight quickly. Grijalbo.
Quintas, Á. (2017). Slim down forever. Planet.
Reyes, M. How to lose weight and lose weight, Diets and tips.
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