How Many Calories Should I Eat to Lose Weight And Stay Healthy!

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How many calories should I eat in a day to lose weight?
 
This question often baffles people. However, there isn't one specific answer of it. There are lots of different factors that decide how many calories you actually need.
 
For example, if you are a person with active lifestyle and job, you need more nutrition and calories. But, if you are just lying in bed and doing nothing, you require less calories.
 
It all depends on your lifestyle and organs running inside your body.

Dr. Michael Jensen, endocrinologist, professor medicine, and obesity specialist, summarize the need of calories so well. According to him, 'It is the minimum number of calories your body needs to simply exist'. This simple answer covers everything from your age to weight, sex to height.

What's The Average Count?
 
The average count of women is about 2,000 calories per day. On the other hand, men require a tad more calories; they need 2,500 calories to maintain health.
 
General rule of thumb for losing weight is exercising more. But, it can be achieved by consuming less calories too. For example, if you are a woman, to lose one pound of weight per week, have 1,500 calories instead of 2,000.
 
It will make a major difference over time.
 
But, remember, it is about eating smart too. Consuming too few calories can lead to a deficiency of essential nutrients. It can also have the adverse effect and suppress your immune system.
 
Lyssie Lakatos, RD, author of 'The Nutrition Twins' Veggie Cure' confirms this from another aspect. She believes, without adequate calorie plan, you will experience low energy level and excess hunger, which isn't ideal. Sooner or later, it can lead to consuming more calories than your body needs.
 
On the  whole, if we say it is best to decide your calorie level according to your activity level, it would be correct.
 

• Very Active: If you are a person who exercise vigorously each day or work in a highly physical job, you require 2,500 to 3,000 calories per day.
•  Moderately Active: If you are a moderately active individual and don't have super active lifestyle, you don't require more than 1,900 calories (women); 2,500 (men).
  
•  Slightly Active: People who are slightly active and don't have more than 5,000 steps per day shouldn't go over 2,000 calories at all. It can result in feeling lethargic. 
• Not Active: If you are a person who take less than 5,000 steps per day or have a 24/7 office job, your calorie needs falls as low as 1,600 (women), and 1,800 (men).

 
You can also determine your calorie intake rate through Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR)
 
Basal Metabolic Rate (BMR) is the rate of energy expenditure per unit. In simple words, it is the total number of calories that a person requires to perform basic daily functions.
 
Once you follow BMR, it affects the rate you burn calories or maintain/gain weight.
 
Many dieters and exercisers use two methods to calculate BMR. They use an online BMR calculator or calculate it on their own through Harris-Benedict Equation.
 
- Online BMR calculators use your height, weight, and age with the addition of some daily activity. They estimate your daily energy expenditure. Their numbers are simply the guidelines and a good place to start if you want to lose or maintain weight to stay healthy.
 
- On the other hand, there is 'Harris-Benedict Equation'.
 

• For Men:

88.362 + (13.397 X weight in kg) + (4.799 X height in cm) - (5.677 X age in year)

•  For Women:447.593 + (9.247 X weight in kg) + (3.098 X height in cm) - (4.330 X age in years)

 
Of course, this formula works for most people, but not all of them. For example, experts believe the BMR value shouldn't be taken in to consideration if there is lean body mass. Since, people with lean body mass often require more energy to survive.
 
Similarly, lower BMR indicates if a person is obese, he needs less energy to live.
 
That's why, some of our friends can eat anything and stay lean. On the contrary, obese people eat less, but they still gain weight.
 
It is a reminder why exercising is also so important with low calorie intake. When you exercise, you not only burn extra calories, but also build lean muscles. Muscles themselves burn calories even when you are doing nothing, or sleeping.
 
For that reason, some people stay slim!

Don't Count Calories
 
Numbers are just the guidelines. And, it is of course important to watch them if you want to maintain or lose body weight.
 
However, it is not good to follow them mercilessly!
 
Felicia Stoler, author of 'Living Skinny in Fat Genes', MS, says, 'Instead of counting calories strictly, it is better to eat a diet rich in plant-based foods and whole grains.'

In other words, instead of having a single bite from a calorie rich food, fill half your plate with vegetable at meals. In addition, add some fruit in your plate too. These things aren't calorie-rich. They can help improving portion control; you can eat them in abundance too.
 
If you won't take calories smartly, and if you won't care about the portion size, you can lead yourself to deprivation.
 
You can give up on your diet plan as well.

Calorie Track Calculator
 
Don't have time for calculating BMR manually? Check our 'Calorie Track Calculator' right now on the home page.
 
Once you start using our calculator, you won't miss a single day of using it.
 
It estimates the number of calories you need to consume each day.
 
Our calculator is the most comprehensive and easy to use. It takes the guess work out of the equation and show how many calories you should eat to lose weight and stay healthy.
 
All you need is to enter details... You will get the values immediately! This will help you to set your calorie intake based on fat loss goals.
 
Medical studies also show that tracking calories helps you in weight loss goals. You can quickly add or subtract recipes from your diet on a daily basis.

Sources:
https://www.healthline.com/nutrition/how-many-calories-per-day
http://www.goodhousekeeping.com/health/diet-nutrition/a45321/how-many-calories-should-i-eat-a-day/
 https://www.rd.com/health/diet-weight-loss/how-many-calories-you-should-be-eating-a-day/