Formula to know how many calories you should eat per day to lose weight
How do I know how many calories I should eat a day? Estimated number of calories needed based on age, sex, and activity level.
Have you been trying to lose weight and wondered how many calories you should be consuming each day? Well, The answer is in the formula to calculate the daily calories needed to lose weight. This formula will help you determine the exact amount of calories you need to reach your weight loss goals in a healthy and sustainable way.
What is the formula to calculate daily calories?
The formula for calculating daily calories is based on your basal metabolic rate (BMR) and your level of physical activity. Your BMR is the amount of calories your body needs to function at rest, and is calculated taking into account factors such as your age, sex, height and weight. Once you know your BMR, you can adjust the amount of calories based on your physical activity level.
How to Calculate Your Basal Metabolic Rate (BMR)
There are several formulas to calculate your BMR, but one of the most precise is the Mifflin-St Jeor equation. Here we show you how to calculate it:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Adjust calories based on your physical activity level
Once you've calculated your BMR, you should adjust your calories based on your physical activity level. Use the following multipliers:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise 1 to 3 days per week): BMR x 1.375
- Moderately active (moderate exercise 3 to 5 days per week): BMR x 1.55
- Very active (intense exercise 6 to 7 days per week): BMR x 1.725
- Extremely active (very intense exercise, physical work or training twice a day): BMR x 1.9
How to create a calorie deficit to lose weight
To lose weight, you must create a caloric deficit, which means consuming fewer calories than you burn. A calorie deficit of 500 to 750 calories per day is recommended for a healthy weight loss of 0.5 to 1 kg per week. To achieve this, subtract this amount from your daily calorie consumption calculated above.
Additional Tips for Successful Weight Loss
In addition to following the formula to calculate your daily calories, here are some additional tips for successful weight loss:
- Eat nutrient-dense, low-calorie foods, such as fruits, vegetables, lean proteins, and whole grains.
- Stay hydrated by drinking enough water throughout the day.
- Incorporate regular exercise into your routine, combining cardiovascular and strength training.
- Get enough sleep and manage stress, as both of these factors can affect your weight.
- Use applications like MyFitnessPal o Lifesum to track your calorie consumption and progress.
Now that you know the formula for calculating your daily calories and a few additional tips, you're ready to begin your journey toward healthy, sustainable weight loss. Remember, consistency and patience are key to achieving your goals. You can do it!