Whether or not you succeed in losing weight is closely related to the calories you consume.
Therefore, you need to know how many calories you should actually consume per day to reduce your weight.
According to the USDA’s Dietary Guidelines for Americans, to maintain a healthy weight, women who are quite active in the age range of 26 to 50 years, on average, must consume 2000 calories per day.
This data is, of course, valid, but it cannot be applied to people who are in a plan to lose weight, including you.
How many calories you have to consume depends on your age, height, current weight, goal weight, gender, and level of activity.
That means everyone can have a different number of calories that must be consumed every day, depending on these factors.
So, when talking about losing weight, there is no certain number of calories that suitable for everyone.
Okay, let’s start counting manually how many calories you should consume per day…
1 pound equals 3,500 calories, so if you want to lose 1 pound in 7 days, then you need to cut 500 calories every day.
Related Article: How Many Calories Should You Eat a Day to Lose 2 Pounds a Week?
…The question, does this really suit your condition?
Because cutting 500 calories per day looks like a big number, and that is true!
Reducing calories by that much amount can have side effects, like you become irritable, feel very hungry and so on.
So, how do you actually calculate the number of calories you have to consume to lose weight without causing side effects?
Follow this guide!
For example, we have data like this:
Current Weight: 150 lbs
Goal Weight: 130 lbs
Goal: 1 pound per week
Workouts/week: 4 times
Min/workout: 60 minutes
To make things easier, we will use MyFitnessPal (please register here if you don’t have an account there, don’t worry, it’s free).
Now, enter all the data above into the appropriate fields in the application, and the results will be like this…
To reach her goal, from 150 lbs to 130 lbs, the application suggested she must consume 1400 calories per day.
Then, with the same data, in the “Current Weight” field enter 130, and in the “Goal Weight” field enter 150, and the result that will come out is 1,780.
Of the two calculations given by the app, the results of the calculation that you have to make reference to are the second result, which means you have to cut calories by as much as 220 per day, not 500 calories per day.
By only cutting calories by 220 calories per day, of course, your weight loss will be lower than if you cut 550 calories per day, but in this way, you will avoid health problems as mentioned above.
Now, you already know how to calculate your daily calorie needs based on your condition, it’s easy, right?
Next, you can start making your own weight loss plan based on your daily calorie needs.