What should my calorie intake be to lose weight

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The human body needs to carry out a number of activities, and to be able to do this it requires energy. As you know we get that energy from the food that we consume. This is measured in units of calories. We are all aware of the fact that when tries to lose weight, a great deal of importance is placed on burning calories. This is because weight gain is a result of too many calories that have not been consumed. There is thus an energy balance between what is eaten, and what gets used.

There are certain recommended daily caloric intakes depending on one’s gender and age. This is to be used as a guideline so that the balance is retained, without suffering from neither weight loss nor weight gain. The daily calorie intake for men is 2550, whereas that for women is 1940. These are to be used as guidelines and one cannot be too precise and calculate exactly whatever he or she eats and drinks during any one day. However some responsibility and healthy eating habits will obviously help to maintain a proper daily calorie intake.

You will be able to find several calorie intake calculators available online. These offer you an estimation of how many calories you should get every day, once you have inputted certain data such as gender, age, weight and height, and the amount of exercise that you engage in. Another figure, of a lesser amount, will also be provided so as to show you the amount of calories you may try to take in order to reduce your weight, if you are aiming for weight loss. So calorie intake calculators are helpful for maintenance and for weight loss goals. By calculating and checking out the total calories of most of the food you consume, you will be able to keep on the right track according to your recommended calorie intake.

Instead of using a calorie intake calculator you can also learn to determine your basal metabolic rate. Basically the human body uses about 60% of the calories it gets. This is to keep up with the various natural processes at rest. The amount of calories that you then burn at rest is termed as your BMR. The remaining 30% of calories are used for physical activities, and the last 10% for digestion. This demonstrates why it is recommended to eat small meals often rather than a few large meals. There is a formula that you can use to determine your BMR.

As a general rule of thumb the more you exercise, the easier it will be to burn calories and thus reduce weight. Just cutting calories alone may lead to a reduction in your weight when you climb on a scale, but losing body fat while maintaining hard earned lean muscle mass requires more than that. If you are trying to lose body fat and also manage to obtain a lean healthy body you would need to maintain a certain training intensity. The caloric intake should not drop too low because as explained above you need the energy you get. Losing weight and reducing body fat is therefore a gradual process. If you want to aim for lasting results it is generally recommended to stick to 1-2 pounds per week through proper training and a healthy diet.

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