How Many Calories Should You Eat To Get an Ideal Weight?

TheIndonesia.id - The total number of calories that a person should eat each day is different from each other. The difference depends on age, sex, body weight, and activity. It also really depends on your end goal. If you are trying to lose weight, gain weight, or maintain your weight. So how many calories should you get in a day?

Quoting Times India, the calories you should consume depend on two main factors - your physical activity and your basal metabolic rate.

Your physical activity is divided into three different categories:

• Sedentary: This category is for those who do daily activities but don't have a specific exercise routine.
• Moderately active: You fall into this category if you engage in light physical activity such as walking for three to four hours a week.
• Active: If you exercise for an hour most days of the week.

To determine the calories you need, it's important to consider your basal metabolic rate (BMR). BMR is the calories you need to perform basic functions like breathing and pumping blood.

How to calculate Basal Metabolic Rate

Boys: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
Female: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) – 161

The first step to losing weight is to create a calorie deficit, which means eating fewer calories than you burn in a day. You can create a calorie deficit in two ways:

Increase physical activity

The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate physical activity per week. But to create a calorie deficit, you have to be more active than this.

Reducing food intake

Consult a doctor or dietitian and come up with a plan to reduce calorie intake and lose weight.

If you want to lose about a pound in a week, you need to create a calorie deficit of 250 calories each day. If you want to lose about a pound, you need to create a calorie deficit of 1000 calories each day.

Don't forget to discuss your calorie-deficit diet with a registered dietitian. The greater the deficit, the faster the weight loss, but be sure not to limit your calories to less than 1,200 calories per day. Eating too few calories can slow down your metabolism and backfire.

Eating fewer calories can cause the following problems:

• Low heart rate
• Deficiency of vitamins and minerals
• Menstrual cycle disorders
• Low blood pressure
• Hair loss
• Digestive problems
• Constipation and fatigue
• The number of calories you must eat to gain weight
• To gain weight, you have to be in a calorie surplus, which means you have to eat more calories than you burn. How many calories you need to eat depends on how much weight you want to gain.

Adding 500 calories to your daily diet will make you gain about 1 pound in a week. But just adding calories is not enough, you also need to build muscle.

When trying to gain weight, your body needs the right stimulation before it can build muscle like strength training. You may need to add more calories if you have an adaptive metabolism.

Be sure to eat adequate amounts of protein, while trying to gain weight and stick to your workout routine. Protein is needed to build and maintain muscle. A person should include around 30 grams of protein in every meal when trying to gain weight.