What are Calories?
The calories are basically a unit of thermal energy. From the scientific point of view, this unit of measurement has fallen into disuse (Julio is used as the unit of measure) although it is still used to express the energy value of food. Our body needs energy to perform all its functions. Not only do we burn energy by moving, our resting body also has energy expenditure. We need the energy to breathe, to think, to keep our body temperature constant, so that our heart continues to beat.
In this energy expenditure of the body at rest, it is known as basal metabolism. Oddly enough, the basal metabolism accounts for between 70 and 75% of total calories burned in a day. The rest of the energy expenditure corresponds to physical activities such as walking, the work we do, the physical exercise we practice, etc. Today we will learn how many calories should I eat to lose weight.
How Many Calories Should I Eat to Lose Weight and Maintain Good Nutrition?
How many calories should I eat to lose weight, is one of the most common questions of people who are doing some type of diet? Everything is based on a mathematical formula that we will calculate a number of calories you should consume in a day. Based on this data, it will be interesting to arrive at an approximate value; nothing will happen and we will not exceed a few calories … but overeating can help us gain weight. A number of calories you should eat depends on the activity spreading out throughout the day. Remember that you subtract the result from 10 to 20% of the total to establish a caloric deficit. In this other link, you can calculate the calories of each food: How to calculate the calories of food.
With respect to a number of calories you need to burn to lose weight by exercise, the session burns at least between 300 to 500 Kcal until they have at least 2500 Kcal a week. Therefore, trying to reach 1200 Kcal is an exaggeration; also, you can only do this if you have a physical fitness important because it is necessary to train high intensity and workload. First, estimate the approximate amount of weight you want to lose per week.
You can decrease up to 1 kg per week safely, but it is preferable that the target is approximately 450 grams. Before we find out how many calories should I eat to lose weight, it is important to note a basic aspect? Not only is it counting calories at all times, the idea is that you also do frequent exercise. Weight gain is directly related to the difference between ingestion and calorie expenditure during the day. Slimming or fattening is the result of simple mathematical operations. If the individual becomes fatter it is because he is ingesting more calories than he spends; If he maintains the stable weight, it is because he ingests a quantity of calories similar to his daily expenses; If you lose weight it is because you are burning more calories than you consume. It is very simple; there is no other explanation for weight loss or gain.
The ideal amount of daily calories is different for each individual. Factors such as height, age, sex, muscle mass, daily activities, etc., influence the body’s basal caloric expenditure. However, we can estimate (pay attention in the term estimate) the average calorie expenditure of the individual throughout the day with a view to indicating an adequate calorie intake so that he can lose weight. It is important to remember that, even at rest or sleeping, there is consumption of calories by the normal metabolism of our body, called basal energy expenditure. Keeping our heart beating, regulating body temperature, keeping our lungs running, etc., demands energy. This expense is called the basal metabolic rate (BMR).
How Many Calories Should You Eat Per Day to Lose Weight:
Therefore, the total caloric expenditure during the day is the sum of the BMR plus the caloric expenditure with the routine activities. Any activity you do, no matter how small, always burns little calories. As an example, when we sleep, we spend around 10 to 15 kcal per minute, showering spends 30 to 40 kcal per hour and 1-hour playing squash spends about 100 kcal. It is important to note that active people with more muscle spend more calories even at rest. An athlete burns more calories by watching TV than a sedentary person. A person, who goes to the gym, at least 3 times a week, spends more calories sleeping than a sedentary person. This is why exercise is so stimulated.
To lose weight at least half a kilo per week, the individual must spend an average of 500 calories more than he eats throughout the day. To lose 1 kilo per week, you need to ingest 1,000 calories less than your body’s basal expenditure. Let’s use an example to make it easier to understand; – A 50-year-old female, 1.60m tall and 100 kilograms spends an average of 1,700 calories (kcal) per day only with the basal functioning of her body. If this patient is sedentary, the small daily activities raise this burn at approximately 2000 kcal a day. If the patient maintains a low level of physical activity and consumes 2000 calories a day, he will maintain his weight stable over time. If you consume more than 2000 calories a day, you will continue to gain weight.
If so, if this patient wants to lose weight at least half a kilo per week, she should ingest at most 1500 calories per day (500 Kcal less than her daily expenditure). An even better option than just restricting the diet is to increase your daily calorie expenditure by doing physical activities. For example, if this same lady happens to do physical exercises 3-5 times a week, her daily calorie expenditure will turn out to be around 2,500 calories/day. Therefore, even with a 2000 calorie diet a day, she would achieve weight loss. Now, if the patient restricts her calorie intake to 1,500 a day and goes on to do regular physical activity, she has a deficit of 1,000 calories a day, which will cause her to lose about 1 kg per week.
So it is much easier to lose weight by increasing your daily calorie expenditure by means of physical exercises than doing the only diet. As mentioned above, calorie expenditure does not only occur during the time you are on the treadmill or pedaling on the bike. Over time your metabolism will accelerate and even at rest you will burn more calories. Well, one thing we can also say that if we restrict our proportion and bring it to 1200 calories a day, then it is likely that we can lose weight.