How Many Calories Should You Eat Per Day To Lose Weight?
The number of calories you should consume per day is determined by a variety of aspects, including your age, gender, height, current weight, activity level, and metabolic health, among others. Moreover, an online weight loss calculator by calculator-online.net can assist you to determine how many calories you need to intake on a daily basis to gain ideal weight. When you are ambitious to lose weight, it is critical to creating a calorie deficit by either eating fewer calories than usual or exercising more. So if you combine the two, eat less while being more physically active.
To function properly, everyone requires a certain number of calories. According to the NHS, this is approximately 2500 calories per day for a man and 2000 calories per day for a woman. But for better estimation, try using a free calorie counter to lose weight. This number, however, is dependent on a variety of factors, including whether you’re looking to gain weight or wondering how to lose weight.
In this article, we will tell you the ways that tell you how many calories you should eat a day if your aim is to lose weight.
Let’s walk with us!
Calorie Required for Female:
The age, size, or activity level of a woman are basic factors that decide how many calories a woman should eat a day. If you belong to the ages of 19–30 then your daily required calorie is 2,000–2,400 calories every day to maintain your weight. If you fall the ages of 31–59 so you need a less amount of calories. Keep in your mind the basic required calories for you to consume are 1,800–2,200 calories per day to stay healthy. And if you are 60 years your body requires calories in a few amounts which means you should eat around 1,600–2,000 calories per day.
This is the basic required calories according to your age if you want to maintain your weight that you can also approximate for yourself with the help of a free weight loss calculator. Remember if you want to lose weight the only need is to minimize the ratio of your calories which means you should follow a calorie deficit diet.
Calorie Required for Male:
Here you came to know how many calories are required for you at different ages. That will easily guide you to consume less than your daily requirements. Your calorie intake requirements also depend on your age, size, or weight. But a weight loss calculator can make you capable of doing a better estimation about how many calories you need.
According to research if you belong to the ages of 19–30 your calorie intake should be 2,400–3,000 calories daily to maintain your weight. The requirements decrease with your age. In fact, if you are between the ages of 31–59 you need about 2,200–3,000 calories each day to maintain weight, while if you are over 60 generally require 2,000–2,600 calories. This information will be more helpful to lose weight. This means you won’t eat more calories or follow a calorie deficit planner which is none other than a weight loss calculator.
Change Your Diet:
If you want to lose weight in the easiest way so you needed to change your diet. Sit on a sofa and think about your daily intake this will be helpful to know how many calories you are eating on a daily basis. After getting aware of your daily intake, you can easily follow a diet plan having less amount of caloric food than your daily requirements. As well, the free weight loss calculator can assist you more in this regard to deciding on a healthy diet plan.
Vegetables (broccoli, spinach, green beans, cabbage, cauliflower, lettuce, radishes, asparagus, etc.), fruits, and salads should account for a significant portion of your diet.
Egg whites, chicken, turkey, lean red meat, and fish are all good sources of lean protein (salmon, tuna, etc). Every meal should include lean protein.
These options should keep you full and prevent overeating, which leads to a high-calorie intake and weight gain.
Do Not Drink Your Calories:
Do not consume your calories. Remember if you drink 355 mL regular soda, it contains 150 calories, while if you drink 475 mL flavored latte it contains 250 calories or more. Even fruit smoothies contain a large number of calories that become the reason for your overweight. A few sweet drinks per day can easily add up to 500 calories or more. So try to keep yourself away from them or make a habit to drink water, black coffee, or tea, and this will help you to maintain your calorie amount to lose weight that you can track easily by using a weight loss calculator.
Choose three to four intense and focused workouts per week. Swimming, circuit, cycling, running, and weight training are all great exercises that can help you to lose weight. Because exercise is another reason to burn calories that will help you to lose weight. Also, using a weight loss calculator can also be your bestie in such a situation.
If you join a team sport that included both competition and weekly training is another way to burn high-intensity, high-calorie-burning exercises into your week.
Finally, it is critical to maintaining desire. At the start, you will face difficulty to reduce your calorie intake. So stay calm or encourage yourself to follow a routine that will be good for your health. You are more likely to stick to your calorie intake and lose weight if you write down your motivation and goals.
To lose weight, you must burn more calories than you consume each day, regardless of the type of diet you follow. But, do not forget to make use of the weight loss calorie calculator to lose weight. If you are overweight, you should eliminate 500 calories per day this will ensure you a good start to lose weight. If you follow the instructions as mentioned above you will definitely lose weight in a proper way that will not harm your health.
In this guidepost, we have discussed how many calories you should eat to lose weight on a daily basis by using a free online weight loss calculator.