How Many Calories Should I Eat a Day?

How Many Calories Should I Eat a Day?


how many calories should I eat a day some calorie calculators help you find out how many calories to eat every day if you want to maintain your weight some even help you to gain weight but if you’re trying to slim down you might need a weight loss calculator one that will answer the most important weight loss question how many calories should I eat a day to lose weight it’s simple to calculate the right number of calories for weight loss for weight gain or for weight maintenance just follow these simple steps then you’ll know how many calories you need to eat a day to reach your goal how does a weight loss calculator work if losing weight is your primary goal it’s smart to use a weight loss calculator it’s a simple procedure and can even be fun and interesting even if you’re not trying to change your weight how does a calorie counter work after you input data it uses a formula called the Mifflin Street door equation to calculate your resting metabolic rate that’s the number of calories your body needs to function when it is at rest point 1 then based on your personalised lifestyle information the calculator adds the number of calories you need to fuel your body for daily activity finally it either adds calories to gain weight or subtracts calories to help you lose weight but what if you want your weight to stay the same the calculator can figure out how many calories you should eat to maintain weight as well this information is helpful for many healthy eaters if you are at a healthy weight and want to maintain your body size you should make sure that you don’t eat too much or too little for some adults that means consuming a 2,000 calorie diet that’s the number that is referenced on the Nutrition Facts label point to but many people are larger or smaller than average or a more or less active than normal and have different calorie needs using the weight loss calculator are you ready to give the calorie calculator a try you’ll need to provide some vital information about your age gender height and your current weight to get the right calorie number the calculator requires this data because these are factors that influence your metabolic rate or the number of calories that your body needs to function in general men need more calories than women larger bodies need more calories than smaller bodies and younger adults require more care than older adults point three you’ll also be asked about your activity habits if your body is more active during the day it requires more fuel in the form of calories try to be as honest as possible about your exercise and daily activity habits if you fudge the numbers you won’t get an accurate result if you’re not sure how active you are during the day keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate next you’ll be asked about your goals it’s important to be realistic during this step your goal weight may be different than an ideal weight or a perfect weight for example you may want to weigh 120 pounds but if you have struggled with your weight for most of your life and have never been lower than 150 pounds then 120 may not be realistic at this time try to set a goal that you believe to be attainable once you reach your goal you can always set a new one lastly you’ll have the option to select a date when you’d like to reach your goal if you are trying to lose weight a healthy rate of weight loss is 0.5 to 2 pounds per week if you are trying to gain weight you may be able to put on approximately one pound per week reaching your goal weight when you complete the calorie calculator process you’ll get a daily calorie goal this is the number of calories you should eat each day to reach your desired weight in the timeframe that you set if you are trying to gain weight your daily calorie goal will include a calorie surplus that if weight loss is your goal a calorie deficit is factored into your final number a calorie deficit is simply an energy shortfall when you create a calorie deficit you deprive your body of the fuel it needs to function so your body burns stored fat excess weight for fuel instead a calorie deficit occurs when you cut calories by eating less than your body needs or burn extra calories with physical activity you can also combine diet and exercise to create a calorie deficit if you cut more calories you’ll lose weight faster but it is not safe for practical to cut too many calories very low calorie diets less than 800 to 1000 calories per day can backfire and should only be followed with a doctor’s supervision point for sound complicated let’s use an example to explain let’s say that you are a sedentary woman that means that you don’t exercise on a regular basis the weight loss calculator may say that you need to eat 1200 calories per day to lose weight but you don’t think that you can cut enough food from your diet to reach that number that’s okay you can simply add exercise to your weekly routine to account for a few extra calories here are a few ways you might make it work eat 1300 100 extra calories each day and add a short evening walk to your daily routine to burn the extra 700 calories each week eat 1,400 200 extra calories each day and added HIIT workout to your schedule two times per week and three 30-minute walks during the week to burn the extra 1400 calories each week eat 1,500 300 extra calories each day and add 45 minutes of moderate to vigorous exercise to your daily schedule to burn the extra 2,100 calories each week in each of these scenarios you’ve added calories to your daily food budget but you’ve burned more calories with exercise to maintain the proper calorie deficit for weight loss if you want to lose weight faster you just add the exercise to your daily routine without adding calories to your daily diet weight loss calculator faq is still confused about using a calculator for weight loss these are a few common questions that people looking to lose weight off and ask can I eat whatever I want and still lose weight this is a tricky question you can eat whatever you want and lose weight as long as you stay in your calorie range theoretically you could eat candy bars all day and lose weight but you probably wouldn’t want to why because it would be very hard to stay in your calorie range if you don’t eat nutritious foods healthy foods help you to feel strong energized and satiated empty calorie foods don’t provide your body with the nutrients you need to live an active well life and when you eat junk food you’re likely to get hungry more often and overeat as a result examples of empty calorie foods can I eat more if I exercise every day if you facted exercise into the equation when you use the calculator then you should not eat more if you exercise your daily calorie goal the calculator result has already accounted for the additional physical activity but if you did not factor in exercise when you use the calculator and you added a workout session to your day then the calories burned during exercise will increase your calorie deficit if you don’t eat back your exercise calories the increased deficit will help you to lose weight faster if you do eat back the same number of calories that you burn then you will lose weight at the same rate as indicated in your calorie calculator result be careful however it’s very easy to eat more calories than you burn after exercise this causes weight gain not weight loss how should I count my daily calories there are different ways that you can keep track of your daily calorie intake many people looking to eat healthier use a smartphone app or websites like My Fitness Pal or lose it these services allow you to input the food you’ve eaten along with your portion size and it automatically calculates your daily calories there are also activity trackers like Fitbit which help you count daily food calories and daily exercise calories if you’re not a fan of tech gadgets use a paper food journal simply write your calories in a notebook or on a daily food intake sheet to count your daily numbers should I buy or join a diet program to lose weight there is no best diet for anyone because we are all so different with different lifestyles and different needs the diet that will work best for you is the diet you can stick to for some people a do-it-yourself program is best but others benefit from the structured approach of a commercial weight-loss program ask yourself key questions about your lifestyle do you cook how much time do you have to shop for healthy food what is your budget and then make a decision that fits your needs are all calories the same or are some calories better than others even though your total calorie intake matters most for weight loss all calories are not created equal calories from nutritious food sources will help you to feel what if I use a calorie calculator and don’t lose weight there are many factors that contribute to weight loss success if you don’t lose weight right away it doesn’t mean that you have failed or done something wrong but it might mean that you need to stick to your program longer for weight loss to happen evaluate your eating and exercise habits to see if there are adjustments you can make to reach your goal there may also be medical reasons that you can’t lose weight so talk to your health care provider if you’ve tried to slim down without success your doctor may be able to refer you to a registered dietician for personalized nutrition advice or talk to you about weight loss medications or surgical procedures to help you lose weight

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