admin Posted on 1:34 am

How many calories a day should I have to lose fat?

To know how many calories you need to eat to lose weight, you must first know how many calories you burn every day. This is known as your total daily energy expenditure (TDEE) or your maintenance level. A person’s TDEE can vary greatly from one person to another. Therefore, it is a good idea to look at what the calorie levels are for the average person.

To lose weight:

Men (average): 2200-2700

Women (average): 1400-1800

To gain weight:

Men (average): 3200-4000 +

Women (average): 2200-2500 +

To maintain weight (TDEE):

Men (average): 2700-2900

Women (average): 2000-2100

There are many factors that can influence one’s TDEE. Factors such as: basal metabolic rate (BMR), activity level, lean body mass (BPM), weight, gender and age. To get the most accurate measurement, you need to take all of these factors into account. There are many different methods that can be used, some more accurate than others. So to give you an example of how you can calculate your TDEE, I will use the Katch-McArdle formula. It is a very accurate method compared to others.

So how many calories a day should I have to lose fat?

For example:

BMR (men and women) = 370 + (21.6xLBM)

You are a woman

His weight is 72 kg (158.4 pounds)

Your body fat percentage is 23% (121.97 pounds of lean mass and 36.43 pounds of fat)

121.97 pounds of lean mass is 55.44 kg

Your (BMR) = 370 + (21.6 x 55.44) = 1497.5 calories

To calculate your total daily energy expenditure, we must also take into account your activity levels:

Sedentary = BMR X 1.2 (little or no exercise, desk work)

Slightly active = BMR X 1.375 (light exercise / sports 1-3 days / week)

Modification. active = BMR X 1.55 (moderate exercise / sports 3-5 days / week)

Very active = BMR X 1,725 ​​(intense exercise / sports 6-7 days / week)

Extr. Active = BMR X 1.9 (daily hard exercise / sports and physical work or 2-day training, marathon, soccer camp, competition, etc.)

If it is slightly active, we get:

1,497.5 x 1,375 = 2,059 calories

If you want to lose weight, you must consume less than 2,059 calories. a 15-20% reduction in calories is a good start. To maintain the weight you have to stay at the same level. To gain weight you need to consume more calories. Of course, this is just a small factor that you should know, if you want to lose weight successfully, but it is a good starting point.

Good luck!

Leave a Reply

Your email address will not be published. Required fields are marked *