To find out how many calories you need to eat to lose weight, you must first know how many calories you burn each day. This is known as your total daily energy expenditure (TDEE) or your maintenance level. A person’s TDEE can vary greatly from person to person. So it’s a good idea to take a look at what the calorie levels are for average people.

To lose weight:
Men (average): 2,200-2,700
Women (average): 1400-1800

To gain weight:
Men (average): 3200-4000+
Women (average): 2200-2500+

To maintain weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100

There are many factors that can influence a person’s TDEE. Factors such as: basal metabolic rate (BMR), activity level, lean body mass (LBM), weight, gender, and age. To get the most accurate measurement, you need to take all of these factors into account. There are many different methods one can use, some more accurate than others. So to give you an example of how you can calculate your TDEE, I’ll use the Katch-McArdle formula. It is a very accurate method compared to others.

So how many calories per day should I have to lose fat?

For example:
BMR (men and women) = 370+ (21.6xLBM)

You are a woman
His weight is 72 kg (158.4 lbs)
Your body fat percentage is 23% (121.97 lbs of lean mass and 36.43 lbs of fat)
121.97 pounds of lean mass is 55.44 kg
Your (BMR) = 370 + (21.6×55.44) = 1497.5 calories

To calculate your Total Daily Energy Expenditure, we also need to take into account your activity levels:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1,375 (light exercise/sports 1-3 days/week)
modification. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1,725 ​​(intense exercise/sports 6-7 days/week)
ext. Active = BMR X 1.9 (intense daily exercise/sports and physical work or 2 days of training, marathon, soccer camp, competition, etc.)

If you are slightly active, we get:
1497.5×1.375= 2059 calories

If you want to lose weight, you must consume less than 2059 calories. a 15-20% reduction in calories is a good start. To maintain the weight you have to stay at the same level. To gain weight you need to consume more calories. Of course, this is just a small factor to know if you want to lose weight successfully, but it’s a good starting point.

Good luck!

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