To figure out how many calories you ought to have, first begin with where you are. Put simply, work out how many calories it takes to maintain your present size and then reduce from there. You can go about doing this in many ways. Most of the people simply select a capricious number like 1200 calories and that’s what they eat, but in virtually every case that’s not nearly enough calories to ensure satisfactory nutrition, not to mention the deprivation that sets up.
While shedding pounds and to this day, I eat over 2000 calories a day roughly and I have maintained a good weight for my height for over seventeen years.
Basic Calorie needs Calculation based on Activity Level :
Sedentary : 13 X Weight = Avg. Cal / day
Sedentary is not exercising at all
Moderately Active : 16 X Weight = Avg. Cal / day
Moderately Active is exercising approximately 3-4 times per week
Very Active : 19 X Weight = Avg. Cal / day
Really Active is 5-7 arduous exercise sessions per week.
If you weigh over 2 hundred pound now, and you’d like to weigh nearer to 150, here is a calculation you might use to get started : presuming you’re going to be adding enough exercise to quality as tolerably Active, we’ll use sixteen as our modifier :
150 pounds X sixteen calories per lb. = 2400 calories
Less five hundred ( Using the common five hundred calories a day reduction ) gives us a total of 1900 average calories a day
If you began to incorporate a plan that authorized a mean of 1900 calories every day, you’d start to lose some weight. The error most people make is to reduce calories too much, which ultimately sacrifices muscle and sets you up for feeling deprived. It’s far better in the long run to go slower, keeping as much muscle as possible while burning calories through exercise.Remember too, even if you do not eat quite that many calories on many days, you might eat more about the weekends for example, so it ends up being nearer to your target of 1900 average a day
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