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10.08.2015
Some of you would rather see this information in chart form, so here is a chart showing how many calories an average person should consume if they are trying to maintain their weight. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
Are You Digging Miley’s New Platinum Blonde Hair Color?January 29, 2014, No Comments on Are You Digging Miley’s New Platinum Blonde Hair Color? As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between "calories in" and "calories out" is won by the right side.
Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting. Add up all of the calories in everything you consumed and get your grand total for the day. Counting "calories out" is a bit weirder than counting "calories in." You can't just search for "stood up" or "scratched my head" or "walked my dog" or "drove to the store" or "kept my organs functioning properly" and see EXACTLY how many calories were burned.
The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest.
You can make a small decrease to your daily calories in so that it ends up being below your daily calories out. Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising.
If your "calories in" were pretty much equal to your "calories out," then by now you should know exactly what you'd need to do. For general health purposes, you never want to make large or fast changes to your calorie intake. So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. The resulting value is your total calorie intake or roughly a number of calories that you need daily to maintain your weight.
Primarily, the type of the exercise you are doing; moderate and interval training will burn more calories compared to traditional aerobic training.
Secondly, the type of diet you are eating; foods with high-protein diet burn more calories as protein require more energy to metabolize.
Next, how much weight you have to lose; to determine the amount of weight to lose, you take your body weight minus your body fat.
Moreover, your individual metabolism; while some overweight individuals seem to lose weight more quickly and more successfully than others, one will lose weight when they burn more calories than they consume.
Finally, according to Institute of Medicine’s estimated energy requirement calculation, it is highly recommended to consume an average of 1000 calories for a female adult. As Medical director and chief medical editor at Doc-Advice, is in charge of the medical team that is responsible for upholding the accuracy and credibility of Doc-Advice content.
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On an average, an active woman burns around 2000-2400 calories per day and an active man, 2400-3000. Next, you should again multiply your BMR figure by 10% – this should be done to compensate for the calories your body burns in the course of digestion.
Experts suggest that rather than choosing a random number of calorie deficit, cutting down on 15-35% of calories than what you burn is the best thing to do.
For a (moderately active) 160 pound person who wants moderate weight loss, a 20% calorie deficit from the daily calorie burn would be fine enough. In fact, once you come to know your BMR, you can find out how many calories you should eat to reach your desirable weight target very easily. Also, to keep your body away from fatigue, you should never eat fewer calories than your body’s BMR. More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting.
By doing some simple first grade level math (3000 - 2500 = 500), you can see that there are 500 left over calories that are taken in but NOT used by the body.


When you find each food, adjust the serving size to approximately the amount you ate of it.
For example, if you want to lose weight and are consuming 3000 calories per day and burning 2800 (just an example), try reducing your calorie intake to 2500 calories per day instead of 3000. Sticking with the same example, you'd continue consuming 3000 calories per day, but you can burn off an additional 500 each day through some form of exercise. If you want to gain weight and were consuming 2000 calories per day and burning 2300, just make a small caloric increase to something above 2200 (like 2500, for example). To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. Keep a log of your weight somewhere so you can keep track of exactly what your body is doing.
Reduce your daily calorie intake by 250-500 calories (or burn an extra 250-500 calories per day through exercise) and monitor what your weight does for the next couple of weeks. That means if you are 500 calories under per day, you will lose a perfectly fine 1 pound per week.
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Besides, one desire to shed off the excess and unhealthy pounds permanently and maintain an incredible body weight they have always been yearning. Note that, when you take too little calories, your thyroid secretion and rate of metabolism reduces; as a result, this makes your body store more fats to the adipose tissues as a survival mechanism.
The Harris-Benedict equation is one of the accurate and the most widely applied method of calculating your calorie intake, thus your calorie needs for weight loss. Thus, if you need to 25 pounds or more to attain your goal weight, then your total caloric needs is probably too high. Thus, to lose weight, your body needs to create an energy deficit by consuming fewer calories and raising the number of calories you burn up through physical activity or both.
The fastest and more efficient way to reduce calorie intake is to incorporate diet and routine exercises.
With a low carbohydrate diet plan, it reduces the consumption of carbohydrates and sugar, thus restricting calorie intake.
Bell peppers, Broccoli, Avocado, Cucumbers, Been sprouts, Cabbage, Asparagus, Cauliflower, Brussels sprouts, Lettuce, Leafy green vegetables, Onions and garlic.
The number you arrive at will be the estimated number of calories that you burn on a daily basis. For beginner weight loss achievers, calorie deficit is the condition in which your body burns more calories than it receives.
For minimal weight loss it can be 15% and for aggressive weight loss, the number can be 30-35%. The thumb rule to determine this is – 15-20% calorie deficit percentage is alright for people on the leaner side and the heavier you are the count goes up. While they are three completely different goals, they are just three different types of weight control. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food. Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR.
Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight. HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly.
It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. All you need to do now is put this information into effect, stay consistent and enjoy the results. It is important noting that before considering any fat loss program, it may require you to plan effectively.


Consequently, your body breakdown the muscle tissues instead of the fat deposits as the body try to generate adequate energy to maintain normal body function. Some of the essential diets include healthy and filling foods; these foods keep you fuller and satisfied for long, thus reducing the total amount of calories consumption. Some of the best foods sources rich in protein and low in calorie include Meat such as ground beef, Calves Liver, lamb, veal, and goat; consider a grass fed meat since it has a better fatty acid profile.
Therefore the first thing that you should be careful about when counting calories is not to drag it to the extreme limits and take into consideration your height, weight and BMR when calculating how many calories to lose weight. To explain it in simpler terms, if you are able to cut short the calorific intake in your diet by 500 calories per day (i.e. Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal. This should give you a very clear picture of why calorie counting is the key to weight control.
If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2200. Because 500 calories below each day, multiplied by 7 days in a week, equals 3500 total calories under for the week. Also, you may also consult your primary care doctor or nutritionist to help you determine your BMI.
However, it's the general ability to control your weight that allows you to make these things happen.
Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition.
Like I mentioned before, the calorie counting for "calories in" can be fairly exact, but "calories out" can only be estimated.
If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2800. Your current weight can be a great indicator of the rate at which your body burns calories.
Your body actually uses a ton of calories every single day even when you aren't doing anything. You would need exactly a week to lose 1 pound (500 x 7 = 3500 calories) without additional exercise. If you incorporate moderate levels of exercise into your daily routine, a bigger deficit would be created and you will burn more, which would translate into bigger amounts of weight loss.
Because these are the calories your body is burning and using up, they are nicknamed calories out.
In order to successfully lose weight, you need to overestimate how many calories you are taking in by around 10%-15%. When you’re creating a calorie deficit on a daily basis, this can help you tremendously. Not to mention the fact that protein has a greater thermic effect (your body burns more calories processing protein than fat or carbs). If 2 people are eating the same amount of calories, the person with the highest amount of protein in their diet will have better results. How to Apply This Information Let’s do a case study so that I can show you how to apply all of this information. There is a very interesting and helpful video presentation that talks more in-depth about this method and and the author.



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