To lose weight, it is important to exercise and eat a balanced diet. But the number of calories consumed can also have an influence, especially through a slight deficit.
Far from so-called “miracle diets” and the magic recipes of social networks, the recipe for losing weight includes several elements. And one of the key points is nutrition. In fact, consuming too much fat, too sweet, too salty or in too large quantities can negate the efforts of physical activity. You must therefore adjust the contents of your plate, but above all your calorie intake. Each food consumed provides our body with a certain amount of calories. And to be in good shape, an adult needs to consume between 2,000 and 2,700 calories a day, depending on gender and physical condition. To lose weight faster, it is possible to reduce this daily calorie intake. However, to know how many calories you should consume, several criteria must be taken into account.
The formula you need to know to determine the number of calories to consume
First of all, it is important to accurately determine your daily energy requirements. This term refers to the number of calories that must be consumed to ensure all the body’s vital functions. Be careful, however, because this formula only applies when resting or lacking physical activity. In addition, it differs according to gender and other criteria such as height or weight. The formula to apply is as follows:
- For a woman: [9.5634 x Weight (in kg)] + [184.96 x Height (in m)] – (4.675 6 x Age) + 655.095 5.
- For a man: [13.7516 x Weight (in kg)] + [500.33 x Height (in m)] – (6.755 0 x Age) + 66.473.
Be careful though, because the result obtained indicates the daily calories to maintain a stable weight. In order to lose weight, you have to create a deficit and make the right choices when it comes to nutrition.
Reduce calculated energy requirements for weight loss by 10 to 15%
Once this number is determined, experts estimate that it needs to be reduced by 10 to 15% to reach the recommended number of calories for weight loss. This number can vary from person to person, but also from one type of diet to another. Because while 50 calories may not seem like a lot on a daily basis, 50 calories of fresh fruit doesn’t have the same impact on health as 50 calories of chips or candy. At the same time, the calorie deficit should not be too large, otherwise you will run out of energy and faint. But in general, reducing your daily needs by no more than 500 calories will help you lose weight.
How many calories per day to lose weight?
The amount of calories needed to lose weight depends on several factors, such as your current weight, your physical activity level, your basal metabolic rate, and your weight loss goals. To lose weight in a healthy and sustainable way, it’s important to create a calorie deficit, or consume fewer calories than you burn. In general, it is estimated that a calorie deficit of about 500 calories per day can result in a weight loss of about 0.5 kg per week, since 1 kg of body weight is equivalent to about 7,700 calories. However, it is important not to reduce calorie intake too much as this can lead to malnutrition and adverse health effects.
General guidelines often recommend a minimum intake of around 1,200 calories per day for women and 1,500 calories per day for men, but these values can vary depending on individual needs. It is strongly recommended to consult a doctor or nutritionist before starting any weight loss diet. They can identify your specific nutritional needs, consider your overall health, and help you develop a balanced nutrition plan tailored to your goals.
What weight loss with 1,200 calories per day?
Weight loss with a daily intake of 1,200 calories depends on various factors, including your starting weight, your level of physical activity, your metabolism and other individual characteristics. In general, creating a calorie deficit – consuming fewer calories than you burn – is the key to losing weight. For moderate, sustainable weight loss, a calorie deficit of 500 calories per day is often recommended, which can result in a weight loss of about 0.5 kg (1 pound) per week. However, these numbers can vary from person to person.
It’s important to note that consuming 1,200 calories or less daily may be inadequate for some people, especially if they are very active or have special dietary needs. In order to prevent deficiency symptoms and maintain health, adequate food intake is essential. In addition, severe calorie restrictions can lead to side effects such as fatigue, muscle loss, hormonal imbalances and nutritional deficiencies. It is always recommended to consult a doctor before embarking on a low calorie diet to ensure a healthy approach tailored to your individual needs.
Is it dangerous to eat 1,200 calories a day?
Consuming 1,200 calories per day may be adequate for some people, but may not be enough for others, especially if they have higher calorie needs due to their weight, physical activity, metabolism, or other individual factors. Consuming too few calories can lead to various health problems and is generally not recommended without the supervision of a healthcare professional. Here are some points to keep in mind:
- Malnutrition: Consuming too few calories can lead to deficiencies in essential nutrients such as vitamins, minerals, proteins and healthy fats. These deficiencies can have long-term negative effects on health.
- Muscle loss: Very low calorie intake can lead to loss of muscle mass, which is undesirable when losing weight. A balanced diet is important for maintaining muscle mass.
- Fatigue and Weakness: An overly restrictive diet can lead to fatigue, weakness, dizziness, and other problems related to inadequate energy intake.
- Yo-yo effect: With very low-calorie diets, a yo-yo effect can occur, where weight loss is followed by weight gain after returning to a normal diet.
- Effects on metabolism: Insufficient calorie intake can slow metabolism and make long-term weight loss more difficult.
It is important to consider individual needs and consult a healthcare professional, such as a nutritionist or doctor, before following a reduced-calorie diet. They can assess your specific needs, monitor your health, and recommend a safer, sustainable approach to weight loss.
What calorie deficit to lose 5 kg?
Weight loss is usually accompanied by a calorie deficit, meaning you consume fewer calories than you burn. Typically, a moderate, realistic weight loss is around 0.5kg to 1kg per week. To lose 5 kg, you need to create a total calorie deficit equal to the amount of energy stored in 5 kg of adipose tissue. 1kg of body fat is estimated to have around 7,700 calories. So to lose 5kg you would need a total calorie deficit of around 38,500 calories (5kg x 7,700 calories/kg).
Spread over a period of, for example, 10 weeks (5 kg / 0.5 kg/week), this corresponds to a calorie deficit of around 3,850 calories per week. If you diet 7 days a week, that’s a daily deficit of about 550 calories (3,850 calories/week ÷ 7 days/week). It is important to note that these numbers are general estimates and weight loss may vary from person to person due to various factors such as metabolism, physical activity and individual characteristics.
However, it is also important to maintain a balance and not create too large a calorie deficit, as this can lead to health problems. A gradual, sustainable approach is generally recommended, with an emphasis on a balanced diet and increased physical activity. Before making any significant changes to your diet or exercise program, you should consult your doctor for individual advice.