How Many Calories Should You Take If You Want to Lose Weight?

If you are reading this, then you are probably wondering what the minimum calorie consumption you should consume on a daily basis is. The answer might surprise you — when you’re attempting to drop weight, you might think that you must just cut as numerous calories as possible. However, the fact of the matter is, you require to eat to reduce weight!

Of course, you don’t want to consume more than you burn, but keeping a diet plan that is too restrictive can impede your progress. That’s why you need to comply with the minimum calorie consumption standards, so you don’t undermine all your good efforts.

Why is there such a thing as minimum calorie consumption?

There is a certain number of calories required each day for your body to carry out essential functions. The same is true even if you’re lying in bed throughout the day binging on your favourite shows on Netflix. The heart needs to pump blood; the lungs constantly absorb oxygen and the kidneys filter waste 24/7. You get the idea.

The amount of calories you need to eat to keep these essential processes is what’s referred to as basal metabolic rate (BMR) and something that most people tend to overlook in their weight loss food plan. The tricky part is that that BMR differs based on age, sex, height, muscle mass, weight, and a host of genetic aspects. While your BMR can be utilised as a standard, your level of physical activity throughout the day is also a factor.

The issue is, if you aren’t eating enough and therefore not fulfilling your minimum calorie consumption requirements, the body is unable to obtain the energy it requires to sustain bodily functions. If this goes on long enough, the body will begin to destroy lean tissues in the body and convert them as fuel. This explains why it is so difficult for most people to lose weight no matter how much they restrict themselves.

Also, because you’re most likely losing out on crucial nutrients, your body essentially self-destructs and resort to self-sabotaging methods to prioritise bodily functions. This includes extracting the minerals out of your bones leading to osteoporosis and other debilitating diseases.

There are likewise subconscious reasons we must sustain our bodies optimally. If you’re too restrictive, you might set yourself up for a binge. This is the case of eating also few calories throughout the week, and undoing everything with so-called “cheat days”.

How to Determine Your Minimum Calories Per Day

To determine your calorie baseline without racking your brain with a complex mathematical formula, multiply your current weight in pounds by 11. For ideal functioning of critical processes, it’s suggested that the calorie intake for females must not be lower than 1,200 calories daily and the calorie intake for guys should not be less than 1,500 calories each day.

Bear in mind those are the minimum calories you must consume daily; lots of people need to consume more than those calories to lose weight and keep it off for good. What works for some people may not work for you so don’t get frustrated and experiment with famous weight loss diets . Ultimately, you will find the balance that works for you.