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Calories needed per day isn’t a simple subject if you aren’t familiar with it.
The must-know fact is that you need to consume a certain amount of them, to convert them into energy, to support your daily activities, man or woman.
This conversion into energy is also known as your basal metabolic rate (BMR) or resting metabolic rate (RMR).
It depends on your age, gender, and weight.
If you want to lose weight, you need to consume fewer calories than you burn off.
Say your required number of calories per day is 2,000. In order to lose weight, you should consume fewer, like 1,500 per day. As you don’t get the required amount of energy through the calories, your body ends up burning off the fat-stores, which leads to weight loss.
Many go by the 2,000-calorie diet per day. However, the number of calories needed per day to maintain your body weight varies greatly depending on how active you’re and your current body weight.
You should regularly calculate your caloric intake requirements given that there’re always fluctuations in your activity and body weight (your body weight fluctuates based on your menstrual cycle, amount of water you drink, allergies, sodium intake, and alcohol consumption).
Here’s a simple equation to help you determine the calories needed per day to maintain your body weight.
How Many Calories Should You Eat per Day to Lose Weight?
For active females, multiply your body weight (in lbs) by 12.
For inactive females, multiply your body weight (in lbs) by 10.
How Can I Calculate Calories From Fat?
Use the answer calculated in 1 above, multiply it by 0.3 (or 30%), to get the amount you need per day.
Derive the Number Of Fat Grams
You do this by dividing the answer in 2 above by 9.
The resultant number is the number of fat grams you should take per day.
Create A Caloric Deficit of 500 Per Day, If You Aim To Lose Weight
If you need 2,000 calories to maintain your body weight, you should only consume 1,500 per day, hence creating a caloric deficit of 500.
P/S: 1 lb of fat = 3,500 calories which in turns = 500 x 7 (on per week basis)
You can lose 1 lb of weight per week through this caloric deficit equation.
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