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How Many Calories Per Day Should I Have to Lose Fat?
To figure out how many calories you need to eat to lose weight, you first need to know how many calories you burn each and every day. This is known as your total daily energy expenditure (TDEE) or your maintenance level. The TDEE of a person can vary greatly from person to person. So it’s a good idea to take a look at what the calorie level is for regular people.
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 affect one’s TDEE. Factors such as: Basal Metabolic Rate (BMR), activity level, Lean Body Mass (LBM), weight, gender and age. To get the most accurate measurement, take all of these factors into account. There are many different methods one can use, some more accurate than others. So to give you an example of how to calculate your TDEE, I’ll use the Katch-McArdle formula. It is a very accurate method compared to others.
So how many calories a day do I need to lose fat?
E.g:
BMR (men and women)=370+(21.6xLBM)
You are a woman
Your weight is 72 kg (158.4 lbs)
Your body fat percentage is 23% (121.97 lbs lean mass and 36.43 lbs fat)
121.97 lbs of lean mass is 55.44 kg
Your (BMR) =370+(21.6×55.44)=1497.5 calories
To calculate your total daily energy consumption, we also need to take your activity levels into account:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1,375 (light training/sports 1-3 days/week)
Against. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1,725 (hard training/sports 6-7 days/week)
Ext. Active = BMR X 1.9 (hard daily exercise/sports & physical work or 2 x days of training, marathon, soccer camp, competition, etc.)
If you are slightly active, we get:
1497.5×1.375= 2059 calories
If you want to lose weight, you must consume less than 2059 calories. a 15-20% reduction in calories is a good start. To maintain the weight, you need to stay at the same level. To gain weight, you need to consume more calories. Of course, this is only one small factor you need to know if you want to lose weight successfully, but it’s a good starting point.
Good luck!
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