2023-12-10 09:30:00
In order to lose weight, it is important to exercise and eat a balanced diet. But the number of calories consumed can also have an influence, particularly via a slight deficit.
Far from so-called “miracle” diets and the magic recipes of social networks, the recipe for losing weight includes several elements. And one of the central points is diet. Indeed, eating too much fat, too sweet, too salty or in too large a quantity can ruin the efforts made during physical activity. You must therefore adapt the contents of your plate, but above all your caloric intake. Each food consumed provides a quantity of calories to our body. And to be in good shape, an adult must consume according to their gender and physical condition between 2,000 and 2,700 calories each day. To lose weight more quickly, it is possible to reduce this daily calorie intake. However, to know how many calories to consume, several criteria must be taken into account.
The formula to know to determine the number of calories to consume
The first thing to do is to accurately determine the daily energy requirement. This term refers to the number of calories to eat to ensure all the vital functions of the body. Be careful, however, because this formula only counts in the event of rest or absence of physical activity. In addition, it differs according to gender as well as other criteria such as height or weight. The formula to apply is as follows:
For a woman : [9,5634 x Poids (en kg)] + [184,96 x Taille (en m)] – (4,675 6 x Age) + 655,095 5.For a man : [13,7516 x Poids (en kg)] + [500,33 x Taille (en m)] – (6,755 0 x Age) + 66,473.
Be careful though, because the result obtained indicates the daily calories to maintain a stable weight. In order to lose weight, you have to create a deficit and make the right choices when it comes to nutrition.
Reduce the energy requirement calculated to lose weight by 10 to 15%
Once this figure is determined, specialists believe that it must be reduced by 10 to 15% to obtain the recommended number of calories to lose weight. This number can vary from one individual to another, but also from one type of diet to another. Because if 50 calories may not seem like much on the scale of a day, 50 calories of fresh fruit does not have the same impact on health as 50 calories of fries or sweets. At the same time, the calorie deficit should not be too great otherwise you will lack energy and faint. But generally, decrease by 500 calories maximizing your daily needs helps you lose weight.
How many calories per day to lose weight?
The amount of calories needed to lose weight depends on several factors, such as your current weight, your level of physical activity, your basal metabolism and weight loss goals. Creating a calorie deficit, or consuming fewer calories than you burn, is essential to losing weight in a healthy and sustainable way. In general, it is estimated that a calorie deficit of approximately 500 calories per day can lead to weight loss of approximately 0,5 kg per week, because 1 kg of body weight approximately equivalent to 7 700 calories. However, it is important not to reduce calories too low, as this can lead to nutritional deficiencies and adverse health effects.
General guidelines often recommend a minimum intake of around 1 200 calories per day for women and 1,500 calories per day for men, but these figures may vary depending on individual needs. It is strongly recommended to consult a health professional, such as a nutritionist or doctor, before beginning a diet to lose weight. They can assess your specific nutritional needs, take into account your overall health and help you develop a balanced diet plan adapted to your goals.
What weight loss with 1,200 calories per day?
Weight loss with daily consumption of 1 200 calories depends on various factors, including your starting weight, physical activity level, metabolism and other individual characteristics. In general, creating a calorie deficit, meaning consuming fewer calories than you burn, is the key to weight loss. A deficit calorie of 500 calories per day is often recommended for moderate, sustainable weight loss, which might result in weight loss of approximately 0.5 kg (1 free) per week. However, these numbers may vary from person to person.
It is important to note that maintaining a daily consumption of 1,200 calories or less may be insufficient for some people, particularly if they are very active or have specific nutritional needs. Adequate nutritional intake is essential to avoid deficiencies and maintain good health. Additionally, severe calorie restrictions can lead to adverse effects such as fatigue, muscle loss, hormonal disorders and nutritional deficits. It is always recommended to consult a healthcare professional before following a low-calorie diet, to ensure a healthy approach tailored to your individual needs.
Is it dangerous to eat 1,200 calories a day?
Consume 1,200 calories per day may be appropriate for some people, but this may be insufficient for others, particularly if they have higher caloric needs due to their weight, physical activity level, metabolism, or other individual factors. Eating too few calories can lead to various health problems and is generally not recommended without the supervision of a healthcare professional. Here are some points to consider:
Nutritional deficiencies: Too low a calorie intake can lead to deficiencies in essential nutrients, such as vitamins, minerals, proteins and healthy fats. These deficiencies can have harmful effects on long-term health.Muscle loss: Very low calorie intake can lead to loss of muscle mass, which is undesirable when losing weight. It is important to maintain a balanced diet to preserve muscle mass.Fatigue and weakness: Eating too restrictively can lead to fatigue, weakness, dizziness and other problems related to insufficient energy intake.Their effect: Very low-calorie diets can result in a yo-yo effect, where weight loss is followed by weight regain following returning to a normal diet.Impact on metabolism: Too low a calorie intake can slow down metabolism, making long-term weight loss more difficult.
It is crucial to consider individual needs and consult a healthcare professional, such as a nutritionist or doctor, before undertaking a calorie-restricted diet. They can assess your specific needs, monitor your health, and recommend a safer, sustainable approach to weight loss.
What calorie deficit to lose 5 kg?
Weight loss is usually associated with creating a calorie deficit, meaning you consume fewer calories than you burn. Typically, moderate, realistic weight loss is approximately 0.5 kg to 1 kg per week. To lose 5 kg, you will need to create a total calorie deficit which corresponds to the amount of energy stored in 5 kg of adipose tissue. 1 kg of body fat is estimated to be around 7,700 calories. So to lose 5kg you would need a total calorie deficit of around 38,500 calories (5 kg x 7 700 calories/kg).
Spreading this over a period of, for example, 10 weeks (5 kg / 0.5 kg/week), this equates to a calorie deficit of approximately 3,850 calories per week. If you diet 7 days a week, that’s a daily deficit of around 550 calories (3,850 calories/week ÷ 7 days/week). It is important to note that these figures are general estimates and weight loss may vary from person to person due to various factors such as metabolism, physical activity and individual characteristics.
However, it is also essential to maintain a balance and not create too large a calorie deficit, because it can lead to health problems. A gradual, sustainable approach is generally recommended, with an emphasis on a balanced diet and increased physical activity. Before making any significant changes to your diet or exercise program, it is recommended to consult your doctor for personalized advice.
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