  ## calories

calories
How much a day do I need to lose weight?

Below you’ll find recommended daily calories for men and women. Note that these are averages,  and therefore have low values,    these averages can be lower ormore. In this article. You will also learn exactly what calories and what i can count as calories.

## What are thecalories?

Calories are the energy found in food. It can come from carbohydrates, fats and proteins. They are the fuel you need to work and spend your daily work.

## How many calories are needed  per day?

In general, healthy women on average need 2,000  and man of2,500  a day.

How many calories do you need to lose per day to lose weight?

If you want to burn 1 kilo of body fat, you need to spend about  7,700 .   If you consume 500 a day less than you spend on the average calories for men and women,   you will theoretically lose one kilogram every two weeks.

You should first know how many calories you spend a day before you can calculate how much time you’ll need to lose weight. It should also be said that calories are only part of the equation when it comes to weight loss.

Here’s the Harris Benedict formula used to calculate the basic metabolic rate.

For women: [9.5634 x weight (kg)] + [184.96 x height (meter)] – (4.6756 x age) + 655.0955

For example,  for a 35-year-old woman who is 1.60 meters tall and weighs 58 kilograms,   the basic metabolism is:

554.6772 + 295.935 – 163.646 + 655.0955 = 1342

To meet her basic needs,  this woman will need 1,342 a day.

## The importance of losing  the right number of calories per day to loseweight

When it comes to weight loss, it’s all about balance. Calculating the correct number of calories per day needed for weight loss is a must

Here are the three possible cases:

Energy consumption equals energy requirements: weight remains stable

Energy consumption is lower than energy requirements: there is weight loss

Energy consumption is higher than energy requirements: there is weight gain

For weight loss, it is necessary to cause an energy deficit of   up to 10 to 15% of     the total energy required. Energy deficits should not be too high   for the risk of undernutrition.

## Summary

To know how many calories you need every day, you’ll need to estimate your energy needs. There are many  scientific methods and calculations that make it possible to accurately estimate your daily energy needs. The most effective of these methods is the Harris Benedict method, which we explained how it worked earlier in this article.

Weight loss is not only based on reducing calories, sports tamariin also contributes to effective weight reduction