How many calories want to eat per day to lose weight?

 How many calories want to  eat per day to lose weight?

Below is a simple yet highly accurate scientific calculator with five resource-based tips to maintain your calorie intake.

Enter your details in the calculator below to find out how many calories you need to eat to maintain or lose weight.

The calculator is based on Mifflin-St. The Juniper equation, shown by several studies, is an accurate way of estimating caloric requirements (1 source, 2 sources, 3%)

How many calories do you need to eat on average?

The answer to this question depends on many factors including your age, height, current weight, functional status, and metabolic health.

When trying to lose weight, the rule of thumb is that your calorie intake needs 500 fewer calories to maintain your current weight in order to reduce your body weight. This will help you lose 1 pound (0.45 kg) of body weight per week.

Below are the average calorie limits considering these factors (4 reliable sources).

Women

 woman between the ages of 26-50 should consume about 2000 calories per day to maintain her weight and 1,500 pounds per day to lose 1 pound (0.45 kg) of weight per week. Should be consumed.

Women who are active and walk more than 3 miles a day must consume 2,200 calories or more per day to maintain their weight and to lose 1 pound (0.45 kg) at least 1,700 per week. Should consume calories.

Young women need more calories in their early 20s.

Women older than 50 usually require fewer calories. The average moderately active woman over the age of 50 should lose about 1,800 calories per day and 1,300 calories a day to maintain her weight of 1 pound (0.45 kg) per week.

These ratings do not apply to pregnant or lactating women because their caloric requirements are significantly higher.

Men

An average active person between the ages of 26-45 needs 2,600 calories per day to maintain their weight and 2,100 calories per day to lose 1 (0.45 kg) pound per week.

Youth between 19-25 years of age have high energy needs. They require an average of 2,800 calories per day to maintain their weight, up to 3,000 if they are active. To lose 1 pound (0.45 kg) per week, moderately active young people must consume 2,300–2,500 calories per day.

Energy requires a decrease in the age of men. After 66 years, the average human calorie intake is about 2,200 calories a day.

children

Different calories are required depending on the age, size and functional status of the children.

While the average child needs 1,200–1,400 calories a day, the average active teenager needs 2,000–2,800 calories a day. Active teenage boys still need it.

Children who grow up normally and engage in regular physical activity do not usually count calories. While eating a variety of healthy options, very active children naturally eat the food that their body needs.

What are calories?

Calories are a unit of energy. Calories are commonly used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories every day than your body burns.

How to reduce calorie intake

Calories are just a measure of energy Conversely, if you consume more calories then you lose weight.

Cutting calories regardless of the foods you eat is usually not a consistent way to lose weight. For example, choosing nutritious foods will benefit your health more than choosing those who are not nutritious.

While this may work for some, most people eventually return to old habits with hunger.

For this reason, in the long run, it is recommended to make some other permanent changes to help you maintain a calorie deficit without starvation.

The following is evidence of dietary and lifestyle changes that may help people lose weight.

1. Eat more protein

When it comes to weight loss, protein is the king of nutrition.

Adding protein to your diet is a simple and effective way to lose weight with a little effort.

Studies show that both proteins increase your metabolic rate and help control your appetite (5 reliable sources, 6 reliable sources, 7 reliable sources, 8 reliable sources.

Because protein requires metabolic energy, you can burn calories from 80–100 calories per day with a high protein diet (7 reliable sources, 9 reliable sources, 10 reliable sources, 11 reliable sources.

Dietary protein helps you to live longer and burn fewer calories. In an earlier study, people who ate 30% of their calories from protein ate 441 fewer calories a day (12 reliable sources).

In other words, you can increase the number of calories you burn and reduce the number of calories you consume by including protein in your diet. Protein also helps fight hunger.

In a 2011 study, consuming 25% of daily calories from protein reduced food by over 60%, as well as reducing snacks by 50% at night (13 sources of optimism).

If you want to lose weight in the long run and with little effort, consider increasing your protein intake.

This will not only help you lose weight, but will also help prevent and reduce weight again (14 reliable sources, 15 reliable sources, 16 reliable sources.

Summary

Increasing your protein intake will boost your metabolism, fight against hunger, and reduce hunger significantly. This will help reduce and prevent weight gain.

2. Avoid sugary drinks and fruit juices

Eliminating liquid calorie sugars from your diet is another relatively easy change.

These include soda, fruit juices, chocolate milk and other drinks with added sugar.

Your brain does not record liquid calories, because it records solid calories.

For this reason, by drinking soda sugar, your brain will not automatically pay for itself by eating small amounts instead of other things (17Trust Source, 18Trust Source)

Studies show that the sugar drink is strongly associated with the risk of being overweight, with one study reporting a 60% increased risk each day for a sweetened sweet drink (19Trust Source, 20Trusted Source) in children.

The harmful effects of sugar go far beyond weight gain. This can have negative metabolic health effects and may increase risk for many diseases (21 reliable evidence).

Eating fruits that contain fiber and other essential nutrients are not associated with any negative side effects such as fruit juice or other sweetened beverages. However, consuming excessive amounts of sugar and sugar beverages can be harmful to your health.

These drinks have no physical requirement and the long-term benefits of avoiding them are immense.

Summary

It is important to avoid sugary drinks and fruit juices as liquid sugar is the most nutritious aspect of Western food.

3. Drink plenty of water

The easiest trick to lose weight is to drink more water.

Studies show that drinking water can increase the number of calories up to 90 minutes (22Trust Source, 23Trusted Source).

Drinking eight, 8-ounce glasses (2 liters) of water a day can burn about 96 calories.

Recent studies, however, have suggested that drinking water does not increase the number of calories you burn (24 reliable sources).

Your drinking time can be very important. Drinking water immediately before meals can help reduce hunger and eat fewer calories (25 reliable sources).

In a 12-week study, people who drank 17 ounces (0.5 liters) of water half an hour before meals lost 44% more weight (26Trust Source).

Combined with a healthy diet, drinking lots of water before meals is beneficial, especially if you want to lose weight.

Drinking caffeine-rich beverages such as coffee and green tea can cause a slight increase in metabolism, even in the short term. Doing so is associated with weight loss and its safety (27 reliable sources, 28 reliable sources, 29 reliable sources, 30 reliable sources).

Summary

Some studies suggest that drinking water increases metabolism. Drinking this half an hour before a meal will help you eat fewer calories.

4. Exercise and gain weight

When you eat fewer calories, your body pays by storing energy, which helps you burn fewer calories.

This is why long-term calorie control can significantly reduce your metabolism.

In addition, it can cause muscle loss. Muscle is active in metabolism, so it will slow down your metabolism further.

The only proven approach to prevent this effect is to strengthen your muscles by lifting weights.

It has been shown repeatedly to prevent muscle loss and slow down your metabolism during prolonged calorie restriction (31 rial sources).

When trying to lose weight, it is important to maintain or strengthen your muscles in addition to losing fat.

If you can't go to the gym, do body weight exercises like pushups, squats and squats at home.

It is also important to do some cardio, including walking, swimming or jogging - not only for weight loss, but also for optimal health and overall well-being.

What's more, there are a variety of benefits to exercise beyond weight loss, such as increased longevity and energy levels, reducing the risk of pain, and feeling better every day (32 reliable sources, 33 reliable sources, 35 Reliable source, 36 reliable sources)).

Summary

Weight gain is important because it reduces muscle loss and prevents your metabolic rate from slowing down.

5. Reduce your refined carb intake

Reducing the core is a very effective way to lose weight because it reduces hunger and lets you eat fewer calories (37 reliable sources, 38 reliable sources).

Studies show that eating a low-carb diet with satisfaction can result in two to three times more weight loss than a calorie restricted, low-fat diet (38 trust sources, 39 trust sources).

What's more, a low-carb diet has many health benefits, especially for people with type 2 diabetes or metabolic syndrome (40Trust Source, 41Trusted Source).

However, you do not have to go low carp. Pay attention to whole, single-ingredient foods and make sure you eat quality, high-fiber sources.

If you stick to the whole diet, the right combination of your food will become irrelevant.

Summary

By cutting corpses you can help reduce weight by reducing your appetite and feeding you fewer calories.