How many calories should I eat to lose weight? Ask Muscle answers popular weight loss questions fitness buffs ask.
In this article:
- What Are Calories?
- How Many Calories Should I Eat in a Day?
- How to Monitor Daily Caloric Intake?
- How Many Calories Should I Eat to Lose Weight Without Exercise?
- How Many Calories to Lose Weight Without Starving Myself?
How Many Calories Should I Eat to Lose Weight | The Answers
What Are Calories?
Calories are basically measurement units of energy. Almost everything people consume, including food, drinks, snacks, medicine, and even condiments contain calories.
The number of calories a person consumes affects how much energy they’ll have to burn. The fewer calories a person consumes, the lesser energy they may have.
Alternatively, if a sedentary person consumes too much food, the body automatically stores the extra calories as fat. If these bad eating habits are not solved, it may make one overweight or obese.
To maintain peak performance and avoid obesity, fitness buffs need to eat the right number of calories while taking in a good balance of nutrients and vitamins as well.
How Many Calories Should I Eat in a Day?
A common question a fitness buff ask is, “how many calories do I need to eat to lose weight?”
Keep in mind that every individual has differing caloric needs. The amount of calories fitness buffs consume depends on different factors such as age, gender, body type, activity level, and whether they want to lose, gain, or maintain weight.
Generally, the average woman needs to eat around 2,000 calories daily if they don’t want to gain weight. Meanwhile, for the average man not to gain weight, they should limit themselves to 2,500 calories daily.
If one wants to lose weight fast, then they need to lessen the number of calories they consume. A calorie deficit of 300 to 500 should be enough to lose fat without sacrificing lean muscle mass.
Based on the numbers presented above, women to limit themselves to around 1,500 to 1,700 calories if they want to lose weight. On the other hand, men should only consume approximately 2,000 to 2,200 calories if they want to shed off unwanted body fat.
How to Monitor Daily Caloric Intake?
— GloriaQ (@gloqui20) April 11, 2017
To be able to follow a diet to the tee, counting calories is a must. A calorie calculator is always helpful in determining how many calories to eat in a day to be able to lose weight as well as keep lean muscle.
One must note that calorie calculators are just tools to help in counting calories; it cannot create a fitness plan or a diet guide.
How Many Calories Should I Eat to Lose Weight Without Exercise?
Fitness buffs should understand that engaging in physical activity while on a strict diet is the quickest way to lose fat. In fact, fitness buffs should aim to increase the gap between the calories they consume and the amount they lose through exercise.
Also, resistance training helps to increase lean muscle mass. Remember that having more muscles increases the body’s metabolic rate.
Metabolic Rate Definition: It’s the rate that measures how much energy a body consumes per unit of time. Click here to read more.
Some good exercises to do include high-intensity interval training workout moves such as sprints, jumping jacks, burpees, and mountain climbers, among others. They shed off unwanted body fat while simultaneously sculpting well-defined, ripped muscles.
How Many Calories to Lose Weight Without Starving Myself?
One problem fitness buffs have when dieting is fighting the urge to eat more than they need to. A simple solution to this is to consume more nutritious and filling foods.
Consuming foods high in calories but low in nutrients will only give the body a temporary feeling of satisfaction. The cravings would immediately return just a few minutes after finishing an unhealthy meal. On top of that, unhealthy food choices would only make one gain weight much quicker.
With that in mind, gym-goers who want to lose weight should eat items that are high in protein, fiber, complex carbs, and healthy fats. These food choices will help fitness buffs feel fuller for an extended period of time.
Remember: to lose weight, one needs to eat for function, not for taste. Only consume the amount you need to function properly.
Tip: Instead of trying to stop eating snacks, opt for healthier options instead. Big, drastic changes such as cutting out snacks entirely tend to be short-lived.
So instead, replace them with healthy, filling snacks that have fewer calories and more nutrients. These include nuts, avocados, bananas, and sweet potatoes, among others.
To learn more about what is a calorie, watch this video from TED-Ed:
How many calories should I eat to lose weight? The answer: it depends on what the person’s age, gender, activity level, medical condition, and weight loss goals are.
There’s no one-size-fits-all solution to weight loss so fitness buffs shouldn’t copy-paste the first fat loss program they see on the internet. Create a personalized diet and exercise program that suits one’s specific needs and stick to it no matter how bad the cravings get.
What questions about dieting do you have? Post them in the comments section down below!