How Many Calories Should I Eat A Day To Lose Belly Fat

How Many Calories Should I Eat A Day To Lose Belly Fat – It is quite easy to calculate how many calories you should consume per day. All you need to do is enter your age, gender, weight, height and activity level into our online calorie calculator and you’ll get the approximate number of calories you need to consume per day to maintain your current weight.

The problem with figuring out how many calories you need to lose weight is that each person has unique, individual needs.

How Many Calories Should I Eat A Day To Lose Belly Fat

How Many Calories Should I Eat A Day To Lose Belly Fat

There are some general equations and calorie charts that you can use as a guide and can be a useful tool as a starting point.

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On average, women need about 1,800 calories per day to maintain their current weight. For men, the average man needs to consume about 2,500 calories per day to maintain his weight.

For example, women ages 31-50 who are moderately active need about 2,000 calories per day, while sedentary women need about 1,800 calories per day.

The level of sedentary activity constitutes daily activity. Moderate activity is equivalent to walking 1.5 to 3 miles per day at a pace of 3 to 4 miles per hour in addition to daily activities.

The active category equates to walking more than 3 miles per day at a pace of 3-4 miles per hour in addition to daily activities.

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As mentioned above, one of the easiest and most effective ways to find out how many calories you should eat per day to maintain your current weight or calculate how many calories to lose weight is, Use our calorie calculator below.

These numbers are included in the equation that calculates resting energy expenditure (REE) or also known as basal metabolic rate (BMR).

REE or BMR are the calories your body uses to maintain normal functions, such as: heart rate, energy for brain function, making new cells, etc.

How Many Calories Should I Eat A Day To Lose Belly Fat

From this REE number, which takes into account weight, height, age and sex, an activity factor is added. Body movements consume extra energy.

How Many Calories Should You Eat By Day For Weight Loss?

Therefore, people with higher levels of activity need more calories. Calories need to change with age, weight and activity level.

Knowing your estimated daily calorie intake is a good place to start, but there are other factors to consider for health and weight management.

The quality of calories is just as important as the quantity, and studies also show that the timing of meals can also affect weight management.

A calorie is a way of measuring the energy that comes from food. The body uses energy from food to provide energy to all cells in the body. One pound is equal to 3500 calories.

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Simply put, if you want to lose a pound, you must reduce your calorie intake to save 3,500 calories. For every 3,500 you save, you lose 1 pound.

Children and adolescents have higher calorie needs as they grow. As you get older, your calorie needs stabilize as growth stops.

As we age, our calorie needs decrease. This is because the body does not replace many of the body’s cells, and activity levels generally decrease with age. By maintaining a high level of activity throughout adulthood, you can keep your calorie needs high.

How Many Calories Should I Eat A Day To Lose Belly Fat

This is generally true because men are larger in body size and generally more muscular than women. However, this generalization may vary.

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One of the biggest factors we have control over affecting our calorie needs is our activity level.

For example, a 50-year-old woman who leads a sedentary lifestyle and a 50-year-old woman who is training for an IRONMAN triathlon will have very different caloric needs.

They may have a fairly similar BMR, but a woman will need more calories to train for a triathlon because she expends more energy swimming, cycling, and running to train.

If one wants to lose weight, it is recommended to reduce the usual recommended calorie level by 250-500 calories.

Food: Calories, How Much To Eat, And Calorie Restriction

For example, if your estimated caloric needs are 1,600 calories per day, it is traditionally recommended that you reduce your intake by 1,100-1,350 calories per day to lose weight.

Keep in mind, however, that sustainable weight loss may take longer than trying to cut calories in a day. There is concern that reducing calorie intake too low may lead to weight loss.

In general, cutting out low-nutrient foods (soda, sweets, etc.) while increasing your intake of high-nutrient foods (fruits, vegetables, lean protein, etc.) is recommended for weight loss.

How Many Calories Should I Eat A Day To Lose Belly Fat

Exercise can not only increase calorie burn, but also prevent losing muscle mass during rapid weight loss.

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Fitness apps, calorie counters, and weight loss plans generally follow basic guidelines for determining calorie estimates. Your basal metabolic rate and your activity level and what you want to lose.

The Harris-Benedict equation is a common method for obtaining basal metabolic rate (BMR). It takes into account your age, gender, height and weight.

Many websites and fitness apps use this equation or something similar (such as the Mifflin-St. George equation) to derive a base calorie count. From this, you multiply the activity factor by the amount of exercise you do.

The higher your exercise level, the higher your activity score. Sedentary activity is usually daily activity, moderate exercise is equivalent to walking about 1.5–3 miles per day, and active is walking more than 3 miles per day.

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People tend to overestimate their fitness levels. Make sure you estimate your fitness level correctly as this will affect your accuracy. This will give you an estimate of your body’s calorie needs.

The last part adds the weight loss factor into the equation. Since you want to lose weight, your intake should be lower than your requirements. Whatever amount your body needs, it’s usually 250-500 calories per day.

How many calories you need to cut to lose weight depends on your baseline calorie intake, desired weight loss, and individual health.

How Many Calories Should I Eat A Day To Lose Belly Fat

However, weight or health goals aren’t just about hitting a certain number of calories each day. The quality of these calories is no less important.

Average Calorie Intake For Women And Men

For example, the body processes 500 calories from fries and soda differently than 500 calories from fatty chicken, sweet potatoes, and a side salad.

Regardless of your calorie intake, it is recommended that you limit your intake of added sugars and less nutritious foods.

Research shows that not only the amount of calories, but also the timing of those calories can be an important factor in weight loss.

For example, in a 2013 study (2), study participants were offered two different meal plans, but both had the same calorie content. The only difference between the groups was that one group ate most of their calories in the morning and the other ate most of their calories in the evening.

How Many Calories Should I Eat A Day?

After 12 weeks, the group that consumed most of their calories early in the day lost weight and had a smaller waist circumference than the other group.

Another 2013 study (3) found similar results. When the study participants were divided into two different groups the only difference was when they ate most of their food, the group that consumed most of their calories during the day lost weight.

The researchers concluded that weight loss efforts should include recommendations not only for calorie intake, but also for meal timing.

How Many Calories Should I Eat A Day To Lose Belly Fat

An important factor in weight loss is what can be done in the long term and is considered healthy. A fasting or near-starvation diet for long-term weight loss cannot be sustained and can take a serious toll on your body.

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Remember, it’s not all about calories. Just as important is the amount of nutrients you get with those calories. There are other things to pay attention to besides your daily calories. Are you consuming the recommended amount of fruits, vegetables, antioxidants, fiber, omega-3s, etc.?

Finally, no matter what calorie intake you start with, it’s important to remember to adjust as needed. If you’re following calorie guidelines and it’s not helping you lose weight or you’re constantly hungry, you may need to make some adjustments.

As you progress in losing weight, your BMR changes. Therefore, as you lose weight, your body needs fewer calories.

The exact number of calories you need per day can vary greatly. There are equations that we have to estimate your BMR, which are added to the activity section. This is the approximate number of calories you need.

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For weight loss, 250-1000 calories are subtracted from this number. This way you get fewer calories than your body needs, which should lead to weight loss.

If you’re getting roughly the number of calories you need, be sure to adjust as needed based on your health or if it’s not working for weight loss.

Keep in mind that there are many more important factors in health and weight loss than just the number of calories you eat each day.

How Many Calories Should I Eat A Day To Lose Belly Fat

Holly Klammer, RD Holly is a Registered Dietitian Dietitian (RDN) with a Master’s in Nutrition and Exercise Science. She teaches cooking classes in Kalamazoo

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