#1 How Many Calories Should I Burn A Day To Lose Weight?

How many calories should i burn a day to lose weight - A key element to reach losing weight goals is choosing healthy foods to make sure our daily calorie count goes a long way, leaving us feeling satisfied and energised rather than hungry and miserable.

Each meal should contain lean protein, whole grains, healthy fats and fruit or vegetables. These are all high in nutrients and will make us feel fuller for longer than all those empty calories we get from processed foods.

Fruit makes an excellent snack – one medium banana and a punnet of strawberries equals 150 calories.

Other healthy snack options include a slice of wholegrain bread with 2 teaspoons of peanut butter (135 calories), 3 dates (165 calories) and 4 wholegrain crackers with 2 slices of low-fat cheese (135 calories).

How Many Calories Should I Eat A Day?

The 2015-2020 Dietary Guidelines for Americans recommend a calorie intake that ranges from 1000 calories a day for an infant of 2 years to 3200 for an active male aged 16 to 18 years.

As people get older, their metabolic rate slows down.

This reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2000 calories a day, but after 51 years, this falls to 1600.

Recommended daily calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health. In the US are around 2,500 for men and 2,000 for women.

Eating a big breakfast could help with weight reduction and maintenance. The brain uses around 20% of the energy used in the human body.

Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio. A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop.

How Many Calories Do I Burn A Day?

How many calories you burn in a day depends on 3 factors:

1. Your Basal Metabolic Rate (BMR)
2. The amount of exercise and physical activity performed
3. To a lesser degree, digestion of food. That number can change each day depending on how much exercise you get.

You might burn 1500 calories on a quiet Friday spent working and then going out to a movie.

But then you can burn 2500 calories on Saturday by doing strenuous activities like heavy yard work, riding your bike or taking a long hike with a backpack.

Once you know how many calories you burn in a day, you can set a daily calorie goal that creates a calorie deficit.

A calorie deficit is when you eat fewer calories than your body burns. Your body will burn your excess body fat to make up the difference.

And that's what we want to do: burn that excess fat.

How Many Calories Should I Lose A Day?

There are several terms that you need to go over to better understand what a calorie actually is and how we utilize the energy.

Please note that different macronutrients (protein, fat and carbohydrates) affect our hormones differently. This effect on your hormones makes a difference how calories are utilized by different fuel systems in your body.

Before considering daily calorie (energy) needs, you need to understand Basal Metabolic Rate (BMR). It's the amount of energy you need to maintain life when the body is at complete rest after a 12 hours fast.

It's occasionally interchanged with the term Resting Energy Expenditure (REE).

This is the baseline you start with and then pile on a typical day’s activities to calculate your caloric needs.

Whether you're calculating for a strenuous event, or calculating how many calories to burn to lose 1 kg of body fat.

Typically, the resting metabolic rate accounts for 60-75% of one’s total daily energy expenditure.

Physical activity attributes 15-30% of daily energy expenditure and finally the thermogenic effect of food accounts for the remaining 10% of energy expenditure.

These numbers vary based on the fat-free mass (most influential), body size, sex, overall activity level and age. You can likely guess the differences.

How Many Calories To Lose Weight?

Embarking on a weight-loss journey can feel daunting: we have to modify what we've been eating, start working out, making sure we're getting enough sleep, and try and reduce stress.

Losing weight boils down to a simple science: burning more calories than we take in. This calories-in, calories-out calculation may seem simplistic, but it does get a little more complicated when we realize that not everyone's bodies burn calories the same.

Before we do anything to try and lose weight, we've got to figure out our daily calorie target.

Registered Dietitian and Personal Trainer Jim White, ACSM, owner of Jim White Fitness and Nutrition Studios said, "One pound is equal to 3500 calories. Therefore, if someone was looking to lose one pound per week, they would need to cut their daily calories down by 500 calories per day".

How Many Calories Should I Burn A Day To Lose Weight?

In order to burn a kilogram of fat you need to burn 7700 calories. Nutrition experts advise to lose weight by no more than 2-4 kilograms per month (meaning fat mass).

Accordingly, in order to lose 0.5 kg of fat per week (please note that the weight lost will be slightly larger at the expense of lost water, muscle, etc.), you have to burn 3850 calories per week or 550 kcal per day .

Such a calorie deficit is needed in order to remove 2 kg of fat per month.

You can't lose weight only with the help of your diet. You have to stick to a well-thought through and balanced diet.

Therefore, you have to obtain a calorie deficit by reducing the calorie intake and by increasing physical activity.

An active lifestyle promotes metabolism acceleration, while the body burns calories faster during everyday activities.

The less your weight is, the fewer calories your body needs for general exchange. Therefore, you have to recalculate the range of calories after the loss of every 5 kg.

You don't need to burn 500 to 1000 extra calories per day to lose weight when you also trim calories.

A combination of less food and more movement also helps create a deficit.

For example, eat 250 calories fewer than the number of calories you need to maintain your weight and workout to burn off 250 calories per day, and you'll lose a pound per week.

Cutting 250 calories can be as easy as skipping a roll at dinner to save 87 calories, eliminating one tablespoon of mayonnaise from your sandwich to save 95 calories and skipping one ounce of cheese on morning eggs to save 114 calories.