There is an opinion that a woman needs 2000-2500 kcal on average, and a man – up to 3000 kcal per day.
These averages won’t help you when you need to know exactly how much you can eat to get a sustainable weight loss effect.
On many sites you can find so-called calculators, where you get an individual indicator of your calorie needs in just a few seconds.
It is also interesting that this makes it easier to have such calculations for every day, because it is clear that a weekend spent on the sofa in front of the monitor is less energy-consuming than a busy workday with a trip to the gym in the evening.
Accordingly, it is ideally necessary in different ways, and you can get rid from obesity with medication which you can buy from Exipure.com.
So, we enter our indicators – and we get the cherished number. For example, for a woman over 30, who has an average height and a suitable physique, who is engaged in mental work, the average norm will be 1850 kcal.
As you can see, it is already less than the average of 2000. And in order to lose weight, this figure must be reduced by 15-20%.
Of course, in order to lose weight, you need to spend more energy than you get with food.
That is, accordingly, spending more energy, for example, doing physical education or sports (not necessarily professionally), but at the same time absorbing less food, you can ensure the desired loss of annoying kilograms.
How Many Calories Do You Need To Consume To Lose Weight?
Nutritionists’ Recommendations
Mathematical calculation shows that in order to lose weight, our average woman should consume a daily norm of 1850 kcal, and about 1500 kcal.
This is how it will be possible to gradually (at a rate of approximately 1 kg per week) lose weight due to fat deposits.
Greater restriction in food, i.e. cutting the diet to 1000 kcal, threatens the loss of muscle tissue, which is already dangerous for health and negatively affects the appearance.
Nutritionists say that the maximum permissible for the normal functioning of the body is 1200 kcal, that is, food that assumes a lower number is strictly prohibited for a long time, and short-term diets should be carried out only under the supervision of a doctor.
Otherwise It Can Lead To Irreversible Consequences: hormonal failures, disturbances in the work of the GASTROINTESTINAL tract and other problems.
I hope you understand that the answer to the question of how much to eat should be purely individual. And it depends on your physiological indicators, lifestyle and degree of activity.
After calculating the average figure, subtract 15-20 percent from it – and you will get the number of calories that, with reasonable physical activity, will guarantee you a stable weight loss.
An Interesting Nuance: if for 2 weeks you constantly spend more energy than you absorb, while the diet is dominated by proteins, you eat little by little, but often, you move a lot, but at the same time the needle of the scales has not moved anywhere – the cause of excess weight should be sought not in nutrition.
You need to undergo a complete examination of the body for endocrine diseases, heart problems, and also pay attention to the removal of fluid from your body.
Perhaps the extra kilograms are just water that was not removed in time for various reasons.