Find Out Calorie Needs Per Day To Lose Weight

The daily calorie needs of each person vary, depending on gender, age, lifestyle, and height and weight. Calories themselves are a measure of the amount of energy contained in food or drink intake.

For those of you who want to lose weight, the total daily calorie intake should be less than the calorie requirement per day. Conversely for those of you who want to gain weight, you need to eat more calories.

Calorie Needs by Age

In general, the average daily intake of calories for adult men is 2,500 calories, while adult women are around 2,000 calories. However, this amount is actually also influenced by daily activities. If the activities carried out require heavier physical activity, the need for daily caloric intake is certainly increasing. For example, the caloric needs of a farm worker will be more, when compared to office workers who sit more.

Age can also be a factor. As you get older, especially when you enter old age, generally the activity tends to decrease and consequently no longer consume food with as much calorie intake as before.

Whereas for calorie needs per day for children ranges from 1,000 to 2,000 calories. For teenagers, it can range from 1,400 to 3,200 calories per day. Just like adults, generally, boys have higher caloric needs than girls.

Natural Ways to Burn Calories to Lose Weight

For those of you who want to lose weight, then the thing to do is reduce calorie intake while trying to burn more calories. To reduce about 0.5 kg of body weight per week in adults, you need to reduce your intake of 500-750 calories. Or that means, in general, women taking 1200-1500 calories per day can help you lose weight, while for men it is recommended to consume enough 1500-1800 calories per day.

One that must be considered is also choosing the type and portion of food that can burn many calories. Try to consume more protein , because protein requires energy for the metabolic process. A diet high in protein is known to burn 80 to 100 more calories a day.

Eating protein intake can also fight excessive appetite and significantly reduce the desire to consume various other types of food ( cravings ). This can cause weight loss efficiently. But don't forget, you should stay balanced by consuming fiber and vitamins from fruits or vegetables.

Some other ways that you can lose weight include:

• Drink more waterIf you drink 2 liters of water per day, it can burn about 96 more calories per day. Studies have shown that drinking water can increase metabolism . In addition, drinking lots also helps reduce hunger. Drinking half an hour before eating can help you reduce the amount of food you consume.

• Reduce carbohydrate intakeEliminating carbohydrate intake is a very effective way to lose weight. Research has shown that eating a low-carbohydrate diet can burn twice as much calories as a low-fat diet .

• Avoid sugary drinksResearch has shown that sugary drinks have an increased risk of obesity. The harmful effects of sugar consumed in excess, it turns out is not only weight gain, but also has an adverse effect on health and increases the risk of all kinds of diseases. If you want to lose weight, it is advisable to limit sugar intake.

• Exercise weight trainingExercising is very important in the process of losing weight, because it can increase the body's metabolism. Exercise is also beneficial for maintaining reduced muscle mass due to the limitation of calorie intake for a long time. For that, you can do a variety of sports, including weight training. If you can't go to a gym, then you can do some exercises yourself at home, such as sit ups , squats , pull ups or push ups .

Now there are many tools or applications available that can be used to help calculate calorie requirements per day. If necessary, you can consult a doctor or nutritionist to lose weight by keeping your intake according to calorie requirements per day.