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How Many Calories Per Day Should I Have to Lose Fat?

To figure out how many calories you need to eat to lose weight, you first have to know how many calories you burn every single day. This is known as your Total Daily Energy Expenditure (TDEE) or your maintenance level. TDEE of a person can vary a lot from person to person. So it is a good idea to take a look at what the calorie levels are for average people.

For losing weight:

Men (average): 2200-2700

Women (average): 1400-1800

For gaining weight:

Men (average): 3200-4000+

Women (average): 2200-2500+

For maintaining weight (TDEE):

Men (average): 2700-2900

Women (average): 2000-2100

There many factors that can influence one´s TDEE. Factors like: Basal Metabolic Rate (BMR), activity level, Lean Body Mass (LBM), weight, gender and age. To get the most accurate measurement you have to take in to account all of these factors. There are many different methods that one can use, some more accurate then others. So to give you an example how you can calculate your TDEE, I will use the Katch-McArdle formula. It is a very accurate method compared to others.

So how many calories per day should I have to lose fat?

For Example:

BMR (men and women)=370+(21.6xLBM)

You are female

Your weight is 72 kg (158.4 lbs)

Your body-fat percentage is 23% ( 121.97 lbs of lean mass and 36.43 lbs of fat)

121.97 lbs of lean mass is 55.44 kg

Your (BMR) =370+(21.6×55.44)=1497.5 calories

To calculate your Total Daily Energy Expenditure, we also have to take into account your activity levels:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

If you are lightly active then we get:

1497.5×1.375= 2059 calories

If you want to lose weight then you have to consume less than 2059 calories. a 15-20% reduction in calories is a good start. To maintain weight you have to stay at the same level. To gain weight you need to consume more calories. Of course this is just on small factor you have to know, if you want to lose weight successfully but it is a good starting point.

Good luck!

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