How Many Calories To Eat To Maintain Weight Loss – These are the questions I get asked all the time and the answer is always the same You must be in a calorie deficit
A calorie deficit means you are taking in fewer calories than your body needs to maintain your current weight
How Many Calories To Eat To Maintain Weight Loss
There are other things that can affect energy balance, and everyone’s individual metabolism can be different—making finding the right caloric balance for you a little more difficult.
How Many Calories Can I Eat And Still Lose Weight?
Finding the right calories for you can also depend on your goals. If you’re trying to gain weight, you’ll want to be in a calorie surplus (Taking in more calories than your body needs to maintain your current weight). If you want to maintain your weight, you want to eat the amount of calories you need to maintain your current body weight, and last but not least – if you want to lose weight, you need to eat fewer calories than you need on your body. Maintain current weight
I could list all the different formulas out there for calculating your approximate calorie needs, but let’s be real, ain’t nobody got time for that and I’m not here to make you think you’re a math major.
Even if you’ve tried many different formulas out there, in the end they’re just estimates and the only way to know if the estimated calories work for you.
A simple Google search will lead you to various calorie calculators Don’t think too much Just pick one
Calorie Diet: Is It A Sensible Way To Lose Weight?
About the results this calculator gave me. I’ve been preparing for a physics show for weeks now… I’d say it’s pretty accurate However, that doesn’t mean it will be right for you or everyone
Start with the rate of weight loss I will recommend that you choose a mild weight loss brand because too fast usually makes you feel weak, hungry, lethargic and you will probably end up with ice cream or a bag of chips first. Faster is not better when it comes to weight loss Imitation is the most important factor If you can’t commit to something longer… it won’t work
Once you’ve selected a calorie recommendation, you’ll begin tracking your food intake and setting goals for a given amount of calories.
There are a variety of food trackers out there, but my personal favorite is MyFitnessPal Food trackers are now the most convenient way to track your food/calories Back in my day we had to write down our food with pen and paper and add up the calories ourselves I guess I do a little math , and I guess I’m old as fuck
How Many Calories Do You Need To Burn To Lose A Pound?
Not only does MyFitnesspal do all the math for you, it can scan barcodes and break down your micronutrients and macronutrients for easy food access. (I’ll go over macros a bit here).
Once you’ve chosen your favorite food tracker, you’ll want to be as accurate as possible with measuring your food portions.
Using a food scale will be your best bet when it comes to accuracy. If you don’t have the money to spend on a food scale, you can try using measuring cups and spoons, but:
1. Measuring cups and spoons are actually more of a pain in the ass (more dirty dishes).
How Many Calories Should I Eat A Day To Lose Weight?
Consider how some recipes call for a packed cup of brown sugar versus just a cup of sugar. A packed cup of something, or a spoonful of something, can make you eat more than you think. It might seem petty right now, but that shit adds up
I can’t tell you how many people have come to me saying their metabolism has dropped because they’re watching their diet, they don’t think they’re in a calorie deficit.
Tracking your food doesn’t automatically mean you’re in a calorie deficit Accurately tracking your diet is key
In addition to accurately tracking your food intake with a food scale, the next step is to find out if those estimated calories are right for you.
How Much Do You Actually Need To Eat To Lose Weight? Maintenance Calories Explained.
Just as you need to measure your food accurately, you also need to record your weight accurately, and here’s how:
Now that you’re properly tracking your food and logging your weight each morning, you’ll want to pay attention to your “weight trend.” Both of these apps take your 7-day average so you can marvel at your actual weight versus weight fluctuations.
If you’re now shaking your head at the thought of weighing yourself every day because your weight has gone up and down in the past (maybe 1-5 pounds from one day to the next). You’re not alone, but… that doesn’t mean you shouldn’t weigh yourself every day, it just means you’re still unfamiliar with the scale changes and why they happen.
Let’s say the scale increased by a pound from one day to the next. For that pound to actually be a pound of fat, you’d need to eat more than 3,500 calories above your daily calorie requirement. It’s really hard to do (It’s not challenging, I’m just saying it’s not as easy as some people think.)
Here’s Why Counting Calories Really Isn’t Necessary For Weight Loss
The more you weigh and you start to learn how your body works and are able to recognize the reasons behind the weight gain… the scale starts to have less of an impact. It’s just a tool that gives you pretty insightful information about how your body is working
Take this picture for example: This is the weight trend of one of my clients If they didn’t check in their weight every day…they would constantly get mad every time the scale changed. However, you may have noticed that when the scale went up, it was soon followed by another low weight. This is what we call the “woosh” effect.
For example: The pictures below are a month apart Mine actually weighs 0.8 pounds heavier on the correct scale If I hadn’t taken a progress photo I would have thought I had gained weight Apparently I was experiencing body fat recomposition I gained some muscle but lost fat in same time
For the best view, you’ll want to take photos from the front, back, and side wearing only your underwear (If you don’t want it, don’t want it for others).
Weight Loss Goal Calculator For Women & Men: Required Caloric Deficit To Reach Your Ideal Body Weight
Now that we’ve gotten all the tracking fraud out of the way, we can talk about how to figure out if those estimated calories are right for you.
To find it, you need to follow all of the above as precisely as possible for at least two weeks
If after two weeks you’re doing everything right and you don’t see progress on the scale or in the photos, it’s time to adjust. If you gain weight that is obviously fat, (pants don’t fit, get big, etc.) you need to cut back on your calories. Start by reducing 200 at a time Don’t get mad
If you haven’t gained weight, but you haven’t lost weight either…then congratulations, you’ve found your maintenance calories. If your goal is to lose weight, then you want to get them off
How Many Calories Do You Need To Maintain Your Weight?
If you have lost weight quickly (more than 2 kg in a week), there is a chance that they will be minimal, but you can go by how you feel during this period. Did you feel hungry or are you well?
If you’ve been lean, you’ll want to cut calories by 100-200 calories to make sure you don’t drop too low. It’s not because you’ll throw yourself into starvation mode (that’s a myth btw), but it’s less likely to last and you might end up with a case of “faking it”.
“Fake It”: When you’re a super dieter and want to eat everything in sight, get ravenously hungry.
Macronutrients are: protein, carbohydrates and fat These are the nutrients that make up the calories in your food
How Many Calories Do You Need?
Alcohol: 1 g = 7 calories (it’s not a macronutrient, but good to know if you’re a regular drinker).
If you’re already counting calories, and you just need to be in a calorie deficit to lose weight… why focus on macros?
When it comes to losing or gaining weight: Calories are king Balance of power will be the most important factor If you’re feeling overwhelmed by macro thoughts Focus on your calorie goal first
When it comes to
What Does A 1,500 Calorie Day Look Like?
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