If you are interested in the opportunity to lose weight by counting calories, you know, you have chosen the right path! This system allows you to include in the diet any products with only one condition - compliance with the caloric intake.
How to count calories to lose weight?
Before you decide how many calories you need to lose weight, you need to calculate your daily calorie rate. That's how many calories you can get by without fat deposits. The formula includes an important factor that depends on your physical activity:
- the coefficient is absent, if the activity is low: work at a computer or similar and no sport;
- coefficient (K) = 1.3, if the activity is moderate - 2-3 times a week, light workouts or work that causes sometimes to move;
- coefficient (K) = 1.5, if the activity is high - 4-5 times a week, serious enough training for at least an hour each.
Depending on your age, choose a formula for yourself, put your weight and activity coefficient there, if only it is not low (at a low activity the coefficient is not needed):
- from 18 to 30 years: ((0,0621x WE in kg + 2,0357) x240) х K = amount of kcal;
- from 30 to 60 years: ((0.3242x WE in kg + 3.5377) x240) x K = amount of kcal;
- older than 60 years: ((0.0377x WEB in kg + 2.7545) x240) x K = amount of kcal.
You can lose weight by counting calories if you know your norm. For example, you are 23 years old and you weigh 60 kilograms, while you have a sedentary job, i.e. the coefficient of activity is not needed. We calculate according to the formula for the age from 18 to 30 years:
((0.0621 x 60kg + 2.0357) x240) without the coefficient = 1382 kcal.
That's how much you need a day to not get better, but keep your weight. How many calories to consume to lose weight - you ask. Of course, less than this figure. The smaller, the faster will be losing weight.
How much to consume calories to lose weight?
If you talk specifically about how many calories you need to lose weight, remember that the most correct weight loss requires physical activity. Ideally, it is recommended to reduce your diet by only 200-300 calories and burn the same amount of physical activity (this is just about an hour of exercise with strength exercises or aerobics). Thus, a deficit of 400-600 calories is formed per day, which also activate the processes of weight loss. That is, less than 500 calories a day is enough to lose weight in a fairly short time.
Use the calorie calculator to lose weight
Surely you have already presented how dreary each time to write down how many calories there are to lose weight. Fortunately, for this purpose on the Internet there are many convenient calculators of calories, and also many sites provide convenient service for keeping a diary of growing thin. This is very convenient: you just enter the product or dish and the approximate weight in grams (and if you have a kitchen scale, then the exact weight), and the system itself indicates how many calories you have received, taking into account proteins, fats and carbohydrates.
The same system can tell you how much to burn calories to lose weight, and also
Considering calories, it's easy to lose weight: you do not need to give up your favorite dishes, just eat them in small portions and observe the necessary rate. Many women wake up sports interest, and they begin to consume 400-600 calories a day to speed up the results. You do not need to do this: the metabolism will decrease, and at the same diet you risk starting to gain weight.