CALORIES FOR SLIMMING 1 KG PER WEEK
Treating obesity or overweight requires at least a combination of three factors: proper diet, regular physical exercise, and lifestyle changes. Finally, the use of diet pills is important and, in more severe cases, bariatric surgery can be demonstrated.
In this text we will talk about the number of calories shown to lose weight. We will teach you to calculate the number of calories that need to be consumed throughout the day with the aim of slimming, approximately, 0.5 to 1 kg per week (2-4 kilos per month).
At the end of the article we provide a calculator so you can calculate how many calories your diet should have each day in order for you to lose weight successfully.
This is just one article in the series of obesity; If you want to access all text, click on the following link:
ARTICLES ON HEAVY LOSSES.
HOW CALORIES SHOULD BE INTENDED IN DAY?
Weight is directly related to the difference between daytime caloric intake and expenditure. Slimming or fattening is the result of simple mathematical operations. If the individual gets fatter it's because he ingests more calories than he spends; If she maintains her stable weight, it's because she absorbs a number of calories that are similar to her daily expenses; If you lose that weight because you burn more calories than you consume. It is very simple, there is no other explanation for losing weight or gain.
The ideal number of daily calories is different for each individual. Factors such as height, age, gender, muscle mass, daily activity, etc., affect the body's basic caloric expenditure. However, we can estimate the average individual calorie spending throughout the day in order to show the most adequate caloric intake so that it can lose weight.
It is important to remember that, even during rest or sleep, caloric consumption by our body's normal metabolism, called basal energy expenditure. Keeping our heart rate, regulating body temperature, keeping our lungs running, and so on, demands energy. This cost is called basal metabolic rate (BMR).
Therefore, total daytime caloric expenditure is the amount of BMR plus caloric expenditure with routine activities. Any activity you do, no matter how small, always burns a few calories. For example, when we sleep, we spend about 10 to 15 kcal per minute, bathing spent 30 to 40 kcal per hour and 1 hour of squash playing spent about 100 kcal.
It is important to note that active and more active people spend more calories even at rest. An athlete burns more calories by watching TV than people who are not sitting very much. Someone who goes to the gym, at least 3 times a week, spends more calories than people who do not sit very much. This is why exercise is so stimulated. Mass your own muscle if you spend calories. The more muscle a person has, the greater their basal metabolic rate.
To lose weight at least a pound a week, the individual must spend an average of 500 calories more than he or she eats throughout the day. To lose 1 kilo per week, you need to swallow 1,000 fewer calories than your body's basal expenditure. Let's use examples to make understanding easier (I will present the formula at the end of this text).
- A 50-year-old woman, 1.60 m tall and 100 kilograms, consumes an average of 1,700 calories (kcal) per day just by basal body function. If this patient is not on the move, a small daily activity can burn this burn about 2000 kcal per day. If the patient maintains low-level physical activity and consumes 2000 calories per day, he will keep his weight steady all the time. If you consume more than 2000 calories a day, you will continue to gain weight.
So if this patient wants to lose at least a pound a week, he should swallow at most 1,500 calories per day (500 Kcal less than his daily expenses). A better option than simply limiting your diet is to increase your daily caloric spending by doing physical activity.
For example, if this same woman happens to be doing physical exercise 3-5 times a week, her daily caloric expense will change to around 2,500 calories / day. Therefore, even with a 2000 calorie diet a day, she will achieve weight loss. Now, if the patient limits his caloric intake to 1,500 a day and keeps regular physical activity, he has a deficit of 1,000 calories per day, which will cause him to lose about 1 kg per week.
The ideal prescription for weight loss is to associate a daily increase in caloric expenditure with caloric restriction intake.
In theory it seems easy. However, in practice this is not that simple. One of the factors that make it difficult to maintain the lost weight is during slimming, our calorie spending at rest also decreases. Leaner people burn less calories than basalt than obese people because smaller bodies need less calories to survive.
Patients who did not sit for long from the previous burn sample, during the day, about 2000 calories while weighed 100 kg. If he is on a very good diet and after about five months managed to lose weight up to 85 kg, his daily basal caloric expenditure will drop to 1,800 kcal. That is, to continue to lose 0.5 kg per week, it is necessary to eat less calories, reduce intake to about 1300 kcal / day. People who can not wait to eat fewer calories and less so that the process of weight loss does not stop halfway. That's why slimming, initially, is easier. The first few kilos disappear with relative ease. The problem is continuing to lose weight in the long run.
But there is a solution: If patients who do not have a lot of time with 100 kgs spend 2,000 calories a day and now with 85 kg spend 1,800 kcal, start doing physical exercise 3 times a week, their daily calorie intake will jump to 2,300 calories / day, causing diet 1,500 kcal continues to provide a 700 kcal calorie deficit, which is more than enough to sustain a loss of about 500 grams per week.
So it's much easier to lose weight by increasing your daily caloric spending through physical exercise rather than just sitting still, just on a diet. As mentioned above, calorie spending does not just happen when you're on a treadmill or pedaling a bicycle. Over time your metabolism will accelerate and even at rest you will burn more calories.
HOW TO COUNT YOUR DAILY CALORIES AMOUNT
If you want to estimate your caloric needs, you can use the Harris-Benedict formula described below. Remember that we are talking about estimates that may not be appropriate for individual cases. For effective weight loss professional follow-up is necessary, either with a nutritionist or an endocrinologist.
Do not be afraid of the formula size. Although large, they only require simple arithmetic operations such as multiplying, adding and subtracting. Finally, let's give an example to facilitate understanding. If you do not like to do calculations, later we will offer a calculator to facilitate the process.
To determine the number of calories you need to consume per day, the first step is to calculate basal energy expenditure, which can be done by the following equation:
→ Men = (13.75 x weight in kg) + (5 x height in centimeters) - (6.76 x years) + 66.5. → Women = (9.56 x weight in kilograms) + (1.85 x height in centimeters) - (4.68 x years) + 665.
The results obtained above supply the BMR (Basal Metabolic Rate), ie how much your body consumes energy to keep the vital activity functioning. To obtain actual energy expenditure, it is necessary to take into account the number and frequency of physical activity performed by the individual during the day. So, after calculating your basal energy expenditure, you should multiply by activity factor:
If you do not exercise much (little or no exercise), multiply the BMR by 1.2.
If you are slightly active (light exercise 1-3 days a week), multiply the BMR by 1.375.
If you are active enough (exercise 3-5 days a week), multiply the BMR by 1.55.
If you are very active (intense exercise 5-6 days per week), multiply the BMR by 1.725.
If you are very active (intense daily exercise or maximum 2 times a day), multiply the BMR by 1.9.
Example: 35-year-old woman, 95 kilos, 1.65 meters (165 centimeters) and not much sitting.
Calculation of TMB = (1.85 x 165) - (4.68 x 35) + 665 ⇒ (908.2) + (305.25) - (163.8) + 665 ⇒ 1714.65 kcal per day.
Actual energy expenditure calculation = 1714.65 x 1.2 ⇒ 2057.58 kcal per day
Therefore, if these patients want to keep their weight unchanged, they should ingest about 2,057,58 calories per day. If you want to lose about 0.5 kg per week, you should eat 500 calories each day except your basal energy expenditure, which means an intake of about 1,557.58 kcal per day.
Losing one kilo per week, calorie consumption should be limited to 1,057.58 kcal per day. In general, such a large calorie restriction is not recommended. The recommended minimum is 1,200 kcal per day. Caloric restrictions between 800 and 1200 kcal can be done occasionally, but under medical and nutritional supervision. Less than that is ineffective and can even be harmful to the body. The ideal, therefore, is to increase the calorie deficit through exercise, leading to an increase in real energy expenditure, allowing patients to lose weight without excessively using diet. If, with physical activity, the patient can increase his energy expenditure to about 2,500 kcal / day, food with 1,500 kcal will be enough to have a deficit of 1,000 kcal per day. In this way he will lose about 1 kg per week in a healthier and more permanent way.
If you do not want to use a formula, try a simplified calculator. Caution: the result is only an estimate and not a substitute for medical and nutritional assessment
In this text we will talk about the number of calories shown to lose weight. We will teach you to calculate the number of calories that need to be consumed throughout the day with the aim of slimming, approximately, 0.5 to 1 kg per week (2-4 kilos per month).
At the end of the article we provide a calculator so you can calculate how many calories your diet should have each day in order for you to lose weight successfully.
This is just one article in the series of obesity; If you want to access all text, click on the following link:
ARTICLES ON HEAVY LOSSES.
HOW CALORIES SHOULD BE INTENDED IN DAY?
Weight is directly related to the difference between daytime caloric intake and expenditure. Slimming or fattening is the result of simple mathematical operations. If the individual gets fatter it's because he ingests more calories than he spends; If she maintains her stable weight, it's because she absorbs a number of calories that are similar to her daily expenses; If you lose that weight because you burn more calories than you consume. It is very simple, there is no other explanation for losing weight or gain.
The ideal number of daily calories is different for each individual. Factors such as height, age, gender, muscle mass, daily activity, etc., affect the body's basic caloric expenditure. However, we can estimate the average individual calorie spending throughout the day in order to show the most adequate caloric intake so that it can lose weight.
It is important to remember that, even during rest or sleep, caloric consumption by our body's normal metabolism, called basal energy expenditure. Keeping our heart rate, regulating body temperature, keeping our lungs running, and so on, demands energy. This cost is called basal metabolic rate (BMR).
Therefore, total daytime caloric expenditure is the amount of BMR plus caloric expenditure with routine activities. Any activity you do, no matter how small, always burns a few calories. For example, when we sleep, we spend about 10 to 15 kcal per minute, bathing spent 30 to 40 kcal per hour and 1 hour of squash playing spent about 100 kcal.
It is important to note that active and more active people spend more calories even at rest. An athlete burns more calories by watching TV than people who are not sitting very much. Someone who goes to the gym, at least 3 times a week, spends more calories than people who do not sit very much. This is why exercise is so stimulated. Mass your own muscle if you spend calories. The more muscle a person has, the greater their basal metabolic rate.
To lose weight at least a pound a week, the individual must spend an average of 500 calories more than he or she eats throughout the day. To lose 1 kilo per week, you need to swallow 1,000 fewer calories than your body's basal expenditure. Let's use examples to make understanding easier (I will present the formula at the end of this text).
- A 50-year-old woman, 1.60 m tall and 100 kilograms, consumes an average of 1,700 calories (kcal) per day just by basal body function. If this patient is not on the move, a small daily activity can burn this burn about 2000 kcal per day. If the patient maintains low-level physical activity and consumes 2000 calories per day, he will keep his weight steady all the time. If you consume more than 2000 calories a day, you will continue to gain weight.
So if this patient wants to lose at least a pound a week, he should swallow at most 1,500 calories per day (500 Kcal less than his daily expenses). A better option than simply limiting your diet is to increase your daily caloric spending by doing physical activity.
For example, if this same woman happens to be doing physical exercise 3-5 times a week, her daily caloric expense will change to around 2,500 calories / day. Therefore, even with a 2000 calorie diet a day, she will achieve weight loss. Now, if the patient limits his caloric intake to 1,500 a day and keeps regular physical activity, he has a deficit of 1,000 calories per day, which will cause him to lose about 1 kg per week.
The ideal prescription for weight loss is to associate a daily increase in caloric expenditure with caloric restriction intake.
In theory it seems easy. However, in practice this is not that simple. One of the factors that make it difficult to maintain the lost weight is during slimming, our calorie spending at rest also decreases. Leaner people burn less calories than basalt than obese people because smaller bodies need less calories to survive.
Patients who did not sit for long from the previous burn sample, during the day, about 2000 calories while weighed 100 kg. If he is on a very good diet and after about five months managed to lose weight up to 85 kg, his daily basal caloric expenditure will drop to 1,800 kcal. That is, to continue to lose 0.5 kg per week, it is necessary to eat less calories, reduce intake to about 1300 kcal / day. People who can not wait to eat fewer calories and less so that the process of weight loss does not stop halfway. That's why slimming, initially, is easier. The first few kilos disappear with relative ease. The problem is continuing to lose weight in the long run.
But there is a solution: If patients who do not have a lot of time with 100 kgs spend 2,000 calories a day and now with 85 kg spend 1,800 kcal, start doing physical exercise 3 times a week, their daily calorie intake will jump to 2,300 calories / day, causing diet 1,500 kcal continues to provide a 700 kcal calorie deficit, which is more than enough to sustain a loss of about 500 grams per week.
So it's much easier to lose weight by increasing your daily caloric spending through physical exercise rather than just sitting still, just on a diet. As mentioned above, calorie spending does not just happen when you're on a treadmill or pedaling a bicycle. Over time your metabolism will accelerate and even at rest you will burn more calories.
HOW TO COUNT YOUR DAILY CALORIES AMOUNT
If you want to estimate your caloric needs, you can use the Harris-Benedict formula described below. Remember that we are talking about estimates that may not be appropriate for individual cases. For effective weight loss professional follow-up is necessary, either with a nutritionist or an endocrinologist.
Do not be afraid of the formula size. Although large, they only require simple arithmetic operations such as multiplying, adding and subtracting. Finally, let's give an example to facilitate understanding. If you do not like to do calculations, later we will offer a calculator to facilitate the process.
To determine the number of calories you need to consume per day, the first step is to calculate basal energy expenditure, which can be done by the following equation:
→ Men = (13.75 x weight in kg) + (5 x height in centimeters) - (6.76 x years) + 66.5. → Women = (9.56 x weight in kilograms) + (1.85 x height in centimeters) - (4.68 x years) + 665.
The results obtained above supply the BMR (Basal Metabolic Rate), ie how much your body consumes energy to keep the vital activity functioning. To obtain actual energy expenditure, it is necessary to take into account the number and frequency of physical activity performed by the individual during the day. So, after calculating your basal energy expenditure, you should multiply by activity factor:
If you do not exercise much (little or no exercise), multiply the BMR by 1.2.
If you are slightly active (light exercise 1-3 days a week), multiply the BMR by 1.375.
If you are active enough (exercise 3-5 days a week), multiply the BMR by 1.55.
If you are very active (intense exercise 5-6 days per week), multiply the BMR by 1.725.
If you are very active (intense daily exercise or maximum 2 times a day), multiply the BMR by 1.9.
Example: 35-year-old woman, 95 kilos, 1.65 meters (165 centimeters) and not much sitting.
Calculation of TMB = (1.85 x 165) - (4.68 x 35) + 665 ⇒ (908.2) + (305.25) - (163.8) + 665 ⇒ 1714.65 kcal per day.
Actual energy expenditure calculation = 1714.65 x 1.2 ⇒ 2057.58 kcal per day
Therefore, if these patients want to keep their weight unchanged, they should ingest about 2,057,58 calories per day. If you want to lose about 0.5 kg per week, you should eat 500 calories each day except your basal energy expenditure, which means an intake of about 1,557.58 kcal per day.
Losing one kilo per week, calorie consumption should be limited to 1,057.58 kcal per day. In general, such a large calorie restriction is not recommended. The recommended minimum is 1,200 kcal per day. Caloric restrictions between 800 and 1200 kcal can be done occasionally, but under medical and nutritional supervision. Less than that is ineffective and can even be harmful to the body. The ideal, therefore, is to increase the calorie deficit through exercise, leading to an increase in real energy expenditure, allowing patients to lose weight without excessively using diet. If, with physical activity, the patient can increase his energy expenditure to about 2,500 kcal / day, food with 1,500 kcal will be enough to have a deficit of 1,000 kcal per day. In this way he will lose about 1 kg per week in a healthier and more permanent way.
If you do not want to use a formula, try a simplified calculator. Caution: the result is only an estimate and not a substitute for medical and nutritional assessment
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