To lose weight, it can be helpful to rebalance your nutrients. What are your daily calorie needs? Find out how many calories you really need per day! It’s easy and fast. Then learn how to count the calories you consume without taking a fool’s head.
When one grows up, it is often because the sum of the calories that one ingests exceeds the sum of the calories which one burns. When we eat, we give our body small bricks of energy: calories. When we eat more calories than we spend, the body stores them and the pounds are installed. Conversely, if we ingest fewer calories than we burn, we lose weight. But how do we know how many calories we need, and how much do we actually absorb? Is there any weight loss calculator? Do not panic, we will help you.
Be careful, these calculations are based on average values. Daily energy requirements may vary from person to person depending on individual physiological characteristics.
Know your calorie expenditure
To function, the body needs energy. This fixed energy, also called basic metabolism represents the energy that our body needs to ensure its survival (the heartbeat, respiratory movements, digestion), the renewal of its cells, the maintenance of its temperature, its growth … This basic metabolism can vary enormously from one person to another according to his age (we spend less when we get older), muscle mass (muscles increase the basic energy expenditure) and sex (men have a higher basic metabolism than women).
To these fixed energy expenditures of the body are added the variables, mainly related to the physical activity of 80 to 100 Kcal / h for a small effort to more than 1000 Kcal / h for a very intense effort. In other words, the more one moves, the more one increases the calorie expenditure.
Namely: pregnancy and breastfeeding also boost metabolism (but not enough to have to eat for two …).
Calculation of your calorie expenditure
To calculate the number of calories you need, here are the calorie needs, on average, according to sex and activity
> Low activity: 1,800 Kcal for a woman, 2,100 Kcal for a man,
<Light activity: 2,000 Kcal for a woman, 2,700 kcal for a man,
> High activity: 2,400 to 2,800 Kcal for a woman, 3,000 to 3,500 Kcal for a man,
> Pregnant or lactating woman: 2000 to 2500 Kcal
Attention, these numbers increase with the corpulence because the more one weighs heavy, the more the body needs energy to function, and conversely, these figures are to be adjusted downwards for small templates.