Do you know how many calories needed per day to reduce fat?. In this article you will discover a simple, step to successful weight loss and you will know in the end what to do with your calorie consumption. You will also know about your daily calorie chart and calories needed per day for you to lose fat.
You're probably wondering how many calories you need to lose weight? or What are the best fat burning foods? Some people wonder how many calories they need to gain muscle, or to keep a stable weight ... In short, calories are the focus of conversations when talking to lose or gain weight. If we talk about dieting to lose weight than fat smash diet would be the best option.
But the problem is that we do not really know how to do! Do not you see can not be systematically count the calories of your meals, as with weighing your food every week, put on paper your results and the list of ingredients to the nearest kilogram! I Will Not! Too much fuss! Then there is a method, very simple indeed, and I'll tell you about right now. The end result is that you will be able to know, at a glance how many calories you consume, and if the dish you eat will help you lose weight or make you fat
If you are like me and you, too, do not try to get on the podium but just looking to be fit, to have a good body measurements in length and width, you do not actually need to count Calories
Weight loss occurs when you eat less energy (kcal) than your body uses. So to answer the question, we must start by estimating what your body uses at your current weight. There are many simple equations that can be used to estimate the energy use of your body based on your age, gender and weight and style of activities.
Calorie Calculator
The first step is to estimate your BMR (BMR). This is what your body uses just to keep its basic systems working (brains, heart, breathing, body heat, ...). The equations below are commonly used to get a rough estimate of BMR in kcal per day.
The first step is to estimate your BMR (BMR). This is what your body uses just to keep its basic systems working (brains, heart, breathing, body heat, ...). The equations below are commonly used to get a rough estimate of BMR in kcal per day.
BMR estimated kcal / day =
Man
| 10-17 years | (17.5 x kg) + 651 |
| 18-29 | (15.3 x kg) + 679 |
| 30-59 | (11.6 x kg) + 879 |
| > 60 | (13.5 x kg) + 487 |
Woman
| 10-17 years | (12.2 x kg) + 746 |
| 18-29 | (14.7 x kg) + 496 |
| 30-59 | (8.7 x kg) + 829 |
| > 60 | (10.5 x kg) + 596 |
Thus, for a 62 year old woman and 93 kg, the estimated BMR = [(10.5 x 93) + 596] = 1572 kcal / day.
However BMR is only ONE part of the use of energy from your body. The other part is activity you do at work and during leisure. To calculate your daily total energy use, BMR should be multiplied by the following factors, usual activity levels.
| very inactive | 1.4 |
| sedentary (office work, work at home, ...) | 1.5 |
| add if moderately active at work | +0.1 |
| add if moderately active during leisure time | +0.1 |
| add if very physically active at work | +0.2 |
| add if very active during leisure time | +0.2 |
The total daily energy use of Person "A" which goes to the office by car and then went home to watch TV would be (BMR x 1.5). But for the person "B", who performs heavy manual labor and who will then make a long jog every night, daily use is (1.9 x BMR), which is very high.
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