{"id":14267,"date":"2017-02-21T02:49:57","date_gmt":"2017-02-21T02:49:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14267"},"modified":"2021-10-02T14:20:00","modified_gmt":"2021-10-02T13:20:00","slug":"combien-de-calories-ingerees-pour-perdre-du-poids","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/quantas-calorias-ingerir-para-perder-peso\/","title":{"rendered":"Combien de calories manger pour perdre du poids"},"content":{"rendered":"<p><iframe src=\"https:\/\/open.spotify.com\/embed\/episode\/5sMATMrNGsTnO2nw6mfCZJ\" width=\"100%\" height=\"232\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<h2 class=\"post-title entry-title\" style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Combien de calories manger pour perdre du poids<\/strong><\/span><\/h2>\n<p>Si votre objectif est de perdre de la graisse, vous savez que les calories jouent un r\u00f4le fondamental.<\/p>\n<p>C\u2019est gr\u00e2ce \u00e0 l\u2019\u00e9quilibre calorique que vous pouvez gagner, maintenir ou perdre du poids.<\/p>\n<p><strong>Peu importe combien vous vous entra\u00eenez, si vous continuez \u00e0 avoir un exc\u00e8s de calories, votre aventure \u00e0 la salle de sport ne se d\u00e9roulera pas aussi bien que possible.<\/strong><\/p>\n<p>Et non, ce n\u2019est pas en mangeant uniquement des aliments th\u00e9oriquement sains que vous allez perdre du poids.<\/p>\n<p>De plus, l\u2019objectif n\u2019est pas seulement de perdre du poids, mais aussi de la graisse, et par cons\u00e9quent, conna\u00eetre le nombre de calories dont vous avez besoin devient encore plus important pour obtenir de bons r\u00e9sultats.<\/p>\n<p><u>Alors, commen\u00e7ons.<\/u><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Le m\u00e9tabolisme basal<\/strong><\/span><\/h2>\n<p>Tout d\u2019abord, vous devez calculer votre m\u00e9tabolisme basal.<\/p>\n<p><strong>Qu&#039;est-ce que c&#039;est?<\/strong><\/p>\n<p>Le m\u00e9tabolisme de base correspond aux calories que votre corps utilise.\u00a0<em>juste<\/em> pour rester en activit\u00e9.<\/p>\n<p><u>M\u00eame si vous passez la journ\u00e9e \u00e0 dormir, votre corps a besoin de calories pour fonctionner.<\/u><\/p>\n<p>Pour faire ce calcul, nous utiliserons l\u2019\u00e9quation de Mifflin-St Jeor.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14284 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg\" alt=\"Combien de calories manger pour perdre du poids\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-20x13.jpg 20w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calculer le m\u00e9tabolisme basal<\/strong><\/span><\/h2>\n<p>Il existe des diff\u00e9rences dans le calcul du m\u00e9tabolisme basal entre les hommes et les femmes, nous pr\u00e9senterons donc les deux \u00e9quations.<\/p>\n<p>Les formules sont les suivantes.<\/p>\n<p><strong>Homme <\/strong><\/p>\n<p>(10 x Poids corporel) + (6,25 x Taille) \u2013 (5 x \u00c2ge) + 5 = M\u00e9tabolisme basal<\/p>\n<p><strong>Femme <\/strong><\/p>\n<p>(10 x poids corporel) + (6,25 x taille) \u2013 (5 x \u00e2ge) \u2013 161 = m\u00e9tabolisme de base<\/p>\n<p>Confus?<\/p>\n<p>Appelons Pedro pour illustrer.<\/p>\n<p><strong>Exemple<\/strong><\/p>\n<p>Pedro mesure 1,80 m, p\u00e8se 85 kg et a 25 ans.<\/p>\n<p>Il est d\u00e9termin\u00e9 \u00e0 perdre du poids et il sait que la nutrition est essentielle pour obtenir de bons r\u00e9sultats, il d\u00e9cide donc de calculer le nombre de calories dont il a besoin quotidiennement.<\/p>\n<p><strong>La facture pour Pedro est la suivante.<\/strong><\/p>\n<p>(10 x 85) + (6,25 x 180) \u2013 (5 x 25) + 5<\/p>\n<p>850 + 1125 \u2013 125 + 5 = 1855<\/p>\n<p><strong>Par cons\u00e9quent, le m\u00e9tabolisme de base de Pedro est d&#039;environ 1855 Kcal.<\/strong><\/p>\n<p>Voici les calories que votre corps br\u00fblerait m\u00eame si vous restiez \u00e0 la maison toute la journ\u00e9e \u00e0 regarder des films.<\/p>\n<p>Cependant, ce n\u2019est qu\u2019une partie de l\u2019histoire, car plus l\u2019activit\u00e9 est importante, plus les calories sont utilis\u00e9es.<\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Niveau d&#039;activit\u00e9<\/strong><\/span><\/h2>\n<p>Maintenant que vous savez approximativement combien de calories votre corps br\u00fble au repos, il est temps d&#039;additionner le reste.<\/p>\n<p>Plus votre vie quotidienne est active, plus vous br\u00fblerez de calories.<\/p>\n<p>Vous trouverez ci-dessous le tableau que vous devez utiliser pour obtenir une valeur approximative des calories dont vous avez besoin <em>maintenir son poids<\/em>.<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"top\"><strong><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Niveau d&#039;activit\u00e9<\/span><\/strong><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\"><b>Multiplicateur<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Peu ou pas du tout<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.2<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Lumi\u00e8re<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1 375<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Mod\u00e9r\u00e9<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1,55<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intense<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1 725<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intensit\u00e9 maximale<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.9<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>Utilisez votre valeur m\u00e9tabolique de base et multipliez-la par le niveau d\u2019activit\u00e9 appropri\u00e9 \u00e0 votre cas.<\/strong><\/p>\n<p>Si vous passez la journ\u00e9e \u00e0 ne rien faire, pas m\u00eame \u00e0 vous entra\u00eener, votre niveau d\u2019activit\u00e9 est faible, voire inexistant.<\/p>\n<p>En revanche, si vous \u00e9tudiez ou avez un travail de bureau peu exigeant et que vous vous entra\u00eenez 3 \u00e0 4 fois par semaine, le niveau mod\u00e9r\u00e9 est probablement id\u00e9al.<\/p>\n<p>Quant aux niveaux sup\u00e9rieurs, ils sont destin\u00e9s aux personnes qui non seulement effectuent plusieurs entra\u00eenements intenses par semaine, mais travaillent \u00e9galement dans un domaine physiquement exigeant.<\/p>\n<p><strong>Exemple.<\/strong><\/p>\n<p>Dans le cas de Pedro, il va \u00e0 la salle de sport quatre fois par semaine et, pendant la journ\u00e9e, il a un travail de bureau typique.<\/p>\n<p>En regardant le tableau, le calcul correct serait le suivant :<\/p>\n<p>1855 x 1,55 = 2875 Kcal<\/p>\n<p><strong>Pedro doit ing\u00e9rer environ 2 875 Kcal pour maintenir son poids actuel de 85 kg.<\/strong><\/p>\n<p>Cependant, notre objectif ici n\u2019est pas de maintenir, mais de perdre du poids.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34110 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg\" alt=\"combien de calories dois-je manger par jour pour perdre du poids\" width=\"1300\" height=\"867\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calories pour perdre du poids<\/strong><\/span><\/h2>\n<p>Vous savez d\u00e9j\u00e0 combien de calories vous avez besoin pour maintenir votre poids actuel, alors maintenant c&#039;est simple.<\/p>\n<p>Veuillez noter que l\u2019objectif ici n\u2019est pas seulement de perdre du poids, mais de perdre de la graisse et de maintenir autant de masse musculaire que possible.<\/p>\n<p><strong>Alors que devriez-vous faire ?<\/strong><\/p>\n<p><u>R\u00e9duisez les calories, mais pas trop.<\/u><\/p>\n<p>Appelons encore une fois Pedro pour nous aider.<\/p>\n<p>Consid\u00e9rant que Pedro maintient son poids actuel en utilisant 2875 Kcal, il commencera \u00e0 consommer 2675 Kcal par jour pour perdre du poids.<\/p>\n<p>Il s\u2019agit d\u2019une approche prudente mais intelligente, dans laquelle on r\u00e9duit seulement 200 Kcal par jour.<\/p>\n<p>Plus votre coupe initiale est importante, plus vous risquez de perdre de la force, de la masse musculaire et de subir des baisses d\u2019\u00e9nergie.<\/p>\n<p><strong>Choisissez de r\u00e9duire entre 200 et 300 Kcal les deux premi\u00e8res semaines puis \u00e9valuez les r\u00e9sultats.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Progr\u00e8s<\/strong><\/span><\/h2>\n<p>Pour pouvoir \u00e9valuer plus pr\u00e9cis\u00e9ment vos progr\u00e8s, pesez-vous avant de r\u00e9duire les calories et prenez quelques photos.<\/p>\n<p>Vous pouvez \u00e9galement prendre des mesures de certaines parties du corps, comme le ventre ou les jambes.<\/p>\n<p><strong>Surtout, ne vous laissez pas uniquement guider par l\u2019\u00e9chelle.<\/strong><\/p>\n<p>Apr\u00e8s deux semaines, quel genre de r\u00e9sultats avez-vous obtenu ?<\/p>\n<p>Vous avez perdu 1,5 kg et constat\u00e9 des r\u00e9sultats dans le miroir ?<\/p>\n<p>Continuez ce que vous faites.<\/p>\n<p>Vous n&#039;avez pas perdu de poids et vous ne remarquez aucune diff\u00e9rence dans le miroir ?<\/p>\n<p>R\u00e9duisez encore 100 ou 200 kcal.<\/p>\n<p><strong>Surtout, soyez patient et adaptez-vous progressivement.<\/strong><\/p>\n<p>Enfin, \u00e0 mesure que vous perdez du poids, vous devrez \u00e9ventuellement r\u00e9duire les calories que vous consommez ou introduire un entra\u00eenement cardio pour vous aider.<\/p>\n<p><u>C\u2019est parce que moins vous avez de poids, moins votre corps br\u00fblera de calories.<\/u><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-37709\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\" alt=\"perdre du poids\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-16x8.jpg 16w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Conclusion<\/strong><\/span><\/h2>\n<p>Perdre du poids ne consiste pas \u00e0 arr\u00eater de manger, mais plut\u00f4t \u00e0 manger intelligemment.<\/p>\n<p>Avoir une estimation des calories que vous devriez consommer est utile, non seulement pour perdre de la graisse efficacement, mais aussi pour maintenir autant de masse musculaire que possible.<\/p>\n<p><strong>N&#039;oubliez pas qu&#039;il ne s&#039;agit que de valeurs approximatives, car de nombreux facteurs peuvent influencer votre d\u00e9pense calorique.<\/strong><\/p>\n<p>Utilisez-le comme guide pour construire votre r\u00e9gime alimentaire et ajustez-le en fonction des r\u00e9sultats, c&#039;est la chose la plus importante.<\/p>\n<p>Attention, vous n&#039;avez pas besoin de devenir un sniper alimentaire et d&#039;\u00eatre excessivement rigoureux et pr\u00e9cis, surtout si vous n&#039;avez pas d&#039;objectifs comp\u00e9titifs.<\/p>\n<p>Si votre apport calorique quotidien est de 2 500, vous pouvez en manger 2 400 un jour et 2 600 le lendemain.<\/p>\n<p><strong>Enfin, il est important de bien r\u00e9partir ces calories.<\/strong><\/p>\n<p>Si 90% de vos calories sont des glucides, les r\u00e9sultats ne seront pas bons.<\/p>\n<p><u>Vous avez besoin de suffisamment de prot\u00e9ines, de glucides et de lipides.<\/u><\/p>\n<p>Pour savoir quelle quantit\u00e9 de prot\u00e9ines vous devriez consommer quotidiennement <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">voir cet article<\/a>, mais si vous avez des doutes sur ce que vous devriez manger pour perdre de la graisse, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">passe par ici<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Quantas calorias ingerir para perder peso Se o teu objetivo \u00e9 perder gordura, sabes que as calorias desempenham um papel fundamental. \u00c9 atrav\u00e9s do [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Calorias Essenciais: Estrat\u00e9gias para Perder Peso","_seopress_titles_desc":"Calcule as calorias certas para perder peso! 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