How many calories to eat to lose weight
If your goal is to lose fat, you know that calories play a fundamental role.
It is through caloric balance that you can gain, maintain or lose weight.
No matter how much you train, if you continue to be in excess of calories, your adventure at the gym will not go as well as possible.
And no, it’s not by only eating theoretically healthy foods that you’re going to lose weight.
Furthermore, the goal is not just to lose weight, but also fat, and therefore, knowing the number of calories you need becomes even more important to achieve good results.
So, let's get started.
Basal Metabolism
First of all, you need to calculate your basal metabolism.
What is this?
Basal metabolism is the calories your body uses. just to remain in operation.
Even if you spend the day sleeping, your body needs calories to function.
To do this calculation, we will use the Mifflin-St Jeor equation.
Calculate basal metabolism
There are differences in the calculation of basal metabolism between men and women, so we will present both equations.
The formulas are as follows.
Man
(10 x Body Weight) + (6.25 x Height) – (5 x Age) + 5 = Basal Metabolism
Woman
(10 x Body Weight) + (6.25 x Height) – (5 x Age) – 161 = Basal Metabolism
Confused?
Let's call Pedro to exemplify.
Example
Pedro is 1.80m tall, weighs 85kg and is 25 years old.
He is determined to lose weight, and he knows that nutrition is essential to achieve good results, so he decides to calculate how many calories he needs daily.
The bill for Pedro is as follows.
(10 x 85) + (6.25 x 180) – (5 x 25) + 5
850 + 1125 – 125 + 5 = 1855
Therefore, Pedro's basal metabolism is approximately 1855 Kcal.
These are the calories your body would burn even if you stayed home all day watching movies.
However, this is only part of the story, as the more activity, the more calories are used.
Activity level
Now that you know approximately how many calories your body burns at rest, it's time to add up the rest.
The more active your daily life, the more calories you will burn.
Below is the table that you should use to obtain an approximate value of the calories you need to maintain your weight.
| Activity level | Multiplier |
| Little or none | 1.2 |
| Light | 1,375 |
| Moderate | 1.55 |
| Intense | 1,725 |
| Maximum intensity | 1.9 |
Use your basal metabolism value and multiply it by the activity level appropriate for your case.
If you spend the day doing nothing, not even training, your activity level is low or non-existent.
On the other hand, if you study or have a undemanding office job, and you train 3 to 4 times a week, the moderate level is probably ideal.
As for the higher levels, they are for people who not only do several intense workouts per week, but also work in a physically demanding area.
Example.
In Pedro's case, he goes to the gym four times a week, and during the day he has a typical office job.
Looking at the table, the correct calculation would be as follows:
1855 x 1.55 = 2875 Kcal
Pedro needs to ingest approximately 2875 Kcal to maintain his current weight of 85kg.
However, our goal here is not to maintain, but to lose weight.
Calories to lose weight
You already know how many calories you need to maintain your current weight, so now it's simple.
Please note that the goal here is not just to lose weight, but to lose fat and maintain as much muscle mass as possible.
So what should you do?
Reduce calories, but not too much.
Let's once again call Pedro to help us.
Considering that Pedro maintains his current weight by using 2875 Kcal, he will start to consume 2675 Kcal per day to lose weight.
This is a cautious but intelligent approach, in which there is a reduction of only 200 Kcal per day.
The bigger your initial cut, the more likely you are to lose strength, muscle mass, and have energy crashes.
Choose to reduce between 200 and 300 Kcal in the first two weeks and then evaluate the results.
Progress
To be able to more accurately assess your progress, weigh yourself before reducing calories, and take some photos.
You can also take measurements of certain parts of the body, such as the belly or legs.
Above all, don't just be guided by the scale.
After two weeks, what kind of results did you get?
Have you lost 1.5kg and noticed results in the mirror?
Continue what you are doing.
Haven't you lost any weight and don't notice any difference in the mirror?
Reduce another 100 or 200 kcal.
Above all, be patient and adjust gradually.
Finally, as you lose weight, you will eventually need to reduce the calories you eat, or introduce cardio training to help you.
This is because the less weight you have, the fewer calories your body will burn.
Conclusion
Losing weight is not about stopping eating, but rather eating intelligently.
Having an estimate of the calories you should consume is useful, not only to lose fat efficiently but also to maintain as much muscle mass as possible.
Don't forget that these are just approximate values, as there are too many factors that can influence your calorie expenditure.
Use it as a guide to build your diet, and adjust it according to the results, that is the most important thing.
Be careful, you don't need to become a food sniper and be excessively rigorous and precise, especially if you don't have competitive goals.
If your daily calorie intake is 2500, it's okay if you eat 2400 one day and 2600 the next day.
Finally, it is important to distribute these calories well.
If 90% of your calories are carbohydrates, the results will not be good.
You need enough protein, carbohydrates and fats.
To know how much protein you should eat daily see this article, but if you have doubts about what you should eat to lose fat, pass by here.
