How Many Calories Should You Consume to Stay Healthy and Lose Weight

How Many Calories Should You Consume to Stay Healthy and Lose Weight?

Health professionals and nutrition experts are asked this question by consumers all the time, "How many calories should I eat to stay healthy and also lose weight?" First, you need to know how many calories your body needs on a daily basis. There are many formulas that health professionals use to calculate the amount of calories you need to consume to maintain a normal weight. These formulas take into account your weight level, size, gender, age and activity to determine your exact calorie needs.

What is the simplest way to estimate the amount of calories you need per day?

A simple formula that many health professionals use to estimate daily calorie intake should work this way:

• First, weigh yourself to get your body weight

• Second, multiply your body weight by 12, if you have little or no exercise.

• For moderate (eg exercise 1 to 3 days per week) to highly active individuals (eg, sports or exercise more than five times per week), multiply your weight by anything from13 factor. 5 to 19, depending on your activity level.

For example, if you weigh 160 pounds as a man with little or no exercise, you'll need about 1920 calories (160 pounds multiply by 12) per day.

Now that I know the calories I need, how many calories should I reduce if I want to lose weight?

You can start by reducing your calorie intake by at least 250 calories a day to lose weight. This is equivalent to the amount of the following foods:

• 5 slices of white bread,

• Or 12 teaspoons of sugar,

• or three tablespoons of mayonnaise domed coffee

• or two portions (45 g) of potato chips.

If you continue to reduce at least 250 calories a day throughout the year, you could lose about 20 pounds. If you want to speed up your weight loss include exercise this method for fast results.

Calorie counting is complicated for many people. However, this is a method that can help you know how much you eat. Instead of focusing on the amount of calories you consume, start focusing on the quality of calories that should be included in your diet. You must understand how different types of food is used by your body. Focus on portion control of food you eat on a daily basis for effective weight loss.