How many calories should you eat to lose weight

Fitness and Exercises

Weight Loss

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There are many exercise myths that prevent us to lose weight properly. In this post, we will help you solve them so you can achieve results faster by learning how many calories you need to consume.

Myth or not

Exercise Myth: If you want to lose weight you have to count how many calories you burn with exercise.

You want to lose weight, but you have no willpower to go on a diet? Have you started a thousand times the gym, but do not get to be constant? Perhaps, slimming is easier than that, since the solution may be to make small changes that allow you to go slowly losing that extra weight.

Therefore, we will share ways to reduce 500 calories each day, which can result in losing up to a pound at the end of the week. This is relative, since it depends on what you usually ingest and what your body needs.

It is not just about how many calories we burn, but how you perform the exercise:

1. Devices do not show you the calories you “burn” exactly. They just give an approximate, because to really calculate them, you should enter data such as your age and weight to have closer data.
2. What matters is not to “burn calories” but use fat as fuel during exercise to really lose weight. This is achieved by doing cardiovascular exercise at a moderate pace, where you can talk without running out of breath. You do not have to go to your maximum effort, because then you will not be burning fat.
3. It is better to focus on the minute you make exercise. The body takes 20 minutes to start using fat as fuel. Therefore, the idea is to get at least 40 or 45 minutes of exercise to lose weight.
4. The key is to combine cardio with strength training. The cardio such as running, walking, swimming, biking, is not enough to lose weight. If you only do this type of exercise, you will begin to lose weight but also a muscle, and that’s not the goal. So you must combine with resistance exercise such as weights, Pilates, yoga, TRX, so that your muscles stay and can eat almost anything you want without dieting.
5. To meet this challenge you must be aware of what you eat. No need to be exhaustive in the count, but you may be surprised the amount of expendable calories in your body every day. Similarly, there are plenty of daily activities such as board, climb the stairs in your home or other more pleasurable as shopping or having sex, that can be your allies.

Will it work to go for a diet of 1400 calories? What about 2300? Well, actually, to know which of them will fit better, we just have to do some simple calculations. We need to know how much we spend at rest (BMR) and modify the outcome depending on our physical activity. And how can we calculate this easily? Well, with a few steps we explain below.

Factor Gender

• If you’re male, multiply your weight (in kg) by 25.
• If you are female, multiply your weight (in kg) by 23.

Factor Age

• If you are under 25 years, you must add 300 calories (assuming that older people have a faster metabolism).
• If you are between 25 and 45 years you let the result as it is (or sums or subtractions).
• If you are between 45 and 55, subtract 100 calories.
• If you are between 55 and 65, subtract 200 calories.
• If you are between 65 and 75 years, subtract 300 calories.

Factor Physical Activity

• No physical activity (very sedentary life, you do nothing for sport …) you calculate as is.
• Mild physical activity (walking 20 minutes a day, clean the house, working with some physical effort …): add 100 calories.
• Moderate physical activity (work in which there is a considerable physical effort, dancing three days a week …): add 200 calories.
• High physical activity (go to the gym every day, do some form of exercise every day …): add 300 calories.

With these simple steps, we can know about the calorie needs of our body. Now you know what to do to avoid feeling fat! Begin today.