Sports Calorie

How Many Calories Can I Eat To Lose Weight

If you burn more calories than you consume then your body has to use stored fat for energy to make up for the calorie deficit and you will lose fat. Calories in versus calories out. If you consume more than your body needs than those extra calories are stored as fat. Even if you eat too much healthy foods you will still gain fat. And you can, in theory lose fat eating junk food, if you consume less calories than you consume, although it is not very healthy. The goal for each person is to find out how many calories are needed, to burn fat permanently.

<b>How Many Calories Can I Eat To Lose Weight</b>

There is no diet, where you can eat certain foods as much as you want and still lose weight. The rules are the same for all foods. That also means you can eat junk food from time to time, if you keep your calories under control. The more flexibility you have the more likely you are to stick to a diet program. If you eat too much food then it doesn´t matter how much you exercise a day, what you eat or when you eat, you´ll still gain weight. Losing fat demands willpower and discipline.

To find out how many calories you need to lose, maintain or gain weight. You have to know your Total Daily Calorie Expenditure (TDEE), also known as your maintenance level. Your TDEE is the number of calories your body burns in 24 hours. It includes your Basal Metabolic Rate (BMR) and your activity level.

Hey, what the heck is a BMR? BMR is the number of total calories your body burns for normal functions, including respiration, digestion, circulation,cell construction, temperature regulation, and every other metabolic process that occurs in your body. BMR can vary a lot from person to person. Some can eat nearly everything and still be skinny but some gain weight eating when they hardly eat at all.

There are many different methods to calculate your TDEE, but the Katch-McArdle formula is the most accurate. Lets do an example so you could understand how it works:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
your weight is 75 kg
your fat percentage is 21% (59.25 kg of lean body mass (LBM) and 15.75 kg of fat)
Your BMR = 370 +(21.6x59.25kg)
BMR= 1650 calories

We also have to take into account your activity level.
Sedentary = BMR X 1.2 (little or no exercise, office job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days a week)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days a week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days a week)
Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon etc.)

The BMR was 1650 calories.
If you are lets say lightly active (1.375), then we get:
1650x1.375= 2 269 calories a day

There you go. If you want to lose fat then you need to have a calorie deficit. Reduce your caloires a little below your TDEE. The other option is to leave your calories at the same level and burn calories with exercise.

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