How Many Calories Should You Eat to Lose Weight? Weight Loss Calculator

Knowing the right amount of how many calories should you eat to lose weight can be a game changer. Let’s work smarter and learn how we can incorporate balanced diet into our life. Your body transformation and long lasting results primarily ( I would say 80% of success ) are made on the kitchen.

This is not a secret anymore that creating deficit of calories can be an effective weight loss method. In other words, if you want to lose weight just burn more calories than you eat.

One of the main laws in nutrition: the law of energy balance, which is the right balance between consumption and expenditure of calories. the energy value of diet (caloric content) should be equal to the energy expenditure of the body. Meaning, if you consume more calories than you spend – soon you will see all those calories in the form of fat on your belly or somewhere else on your body. The opposite situation happening when you eat less calories and as a result – you begin to lose weight.

Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight. This strategy will help you to keep long lasting results, avoid food crashes and overeating. This is such common situation when someone is trying to lose weight by any means thinking that less calories you eat – faster results you will get. Yes, FASTER – but NOT SUSTAINABLE.

Our bodies are way smarter than we are with you. When you try to starve it by feeding it too little calories – it turns on defensive mechanisms to survive. One of the first signs you will mention is that the number on your scale stops moving down. You become frustrated that your efforts are not paying off. One evening you just found yourself sitting on the couch with an empty bucket of ice cream. Why work so hard and feel hungry if these diets don’t work.

This is just one of many scenarios when you drastically cut off calorie intake. The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss. Start with 10% deficit and don’t go over 20%.

So, how to figure out exactly how many calories should you eat to lose weight? It can be very tricky. It depends on a variety of factors, including your age, sex, size, and activity level.

Below is a calorie calculator that will provide an estimate of your daily calorie needs, along with TOP-5 Calorie Sources which Prevent Weight Loss.

Enter your details in the calculator below to figure out how many calories should you eat to lose weight or maintain it.

The calculator is based on the BMR and average daily step activity.

TOP-5 Calorie Sources which Prevent Weight Loss

As we talked earlier, decreasing the number of calories you consume can be an effective for weight loss. But it is also important what you put on your plate. Cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.

Imagine two people and they both have 500 calories on their plates. But one plate is full of greens, lean proportion source. whole grain. The plate only has chocolate bar and chips. If both people follow the didic of calorie rule – they both still will lose weight. The question is “by what means?”. Eating numtritint-poor foods will result eventually in healthy problems. The main focus on healthy diet should be building a lifestyle that will promote a healthy foods choices. Choosing nutrient-dense foods will help you to live happy full of energy life.

Here are 5 simple life hacks that may help you lose weight by making your diet plan less caloric:

1.Eat Enough Protein. Making sure quality protein (eggs, meat, poultry, tofu, nuts, seeds, or legumes) gets on the plate of your each meal can be a key to long-lasting, sustainable weight loss results. Studies show that increasing your intake of protein may help keep you full, curb your appetite and fight cravings. Protein also help to maintain muscle mass and you obviously want to have lean muscles not only to look fit but also feel strong. Having more muscles also means that your body will require more energy to move around and as a result you will burn more energy.

2.Drink More Water. Water is 100% calorie-free instrument in your journey in losing weight. Science suggest that water can help with weight loss in variety of ways: suppress appetite, boost metabolism, make exercise easier and efficient, etc. In many cases we eat not because we are actually hungry but because we are bored. Drinking a glass of water in this scenario can be a very effective way to control your calorie intake. Another instrument – is to drink a cup of water 30-40 minutes prior to your meal. This allows time for hormonal signals of satiety ti take effect and leads to less hunger at the time of eating. Also play with flavoring your water – add lemon, mint, strawberries, etc.

3.Consider that Vegetables – Fruits – Berries – are also Carbohydrates. Especially pay closer attention to starchy or sweet vegetables and fruits such as potato, corn, beets, bananas, mango etc. Most sweet fruits don’t provide long lasting feeling of satiation and as a result you can easily overeat calories with these foods.

4.Know your Fats. Fat are an essential part of our diet and is important for good health but be careful with the amount of fats that you consume as 1 gram of fat has 9 calories. Believe me or not, but there are 7 calorie sin 1 almond. Snacking on nuts here or there can easily add 200-300 calories to your daily intake. When choosing fat sources make focus to fill out your daily fat needs with unsaturated fats ( oily fish, olive oil, safflower oil, nuts) versus saturated fat (animal fat, butter, cream etc.).

5.Avoid Simple Carbohydrates such as sugar, jam, candies, sweet drinks, juices etc. It is not calories that satiate your hunger, it is nutrients: fiber, protein, healthy fats. Unfortunately, our beloved by everyone simple refined carbs are lacking in all tree. All they do – fill you with fast, cheap calories that will make you hungry again pretty soon. So no matter how mush you eat, your body will ask for more food.

Beside calculating how many calories should you eat to lose weight – focusing on lifestyle change is still a priory who wants to get life tasing results. Everyone can lose weight, even lose it fast, but not everyone can live in that new dream body. If you won’t work on changing your daily eating habits most likely once you diet is over or you had reached that desired number on the scale – you will get back to the same weight you started with. 21 days is what takes to develop new habit. So next time you go grocery shopping – stock up on healthy foods!