One of the most frequently asked questions by those looking to lose weight is, "How many calories should I consume daily to lose weight?" In this article, we'll explore how to lose weight healthily by counting calories, the concept of a calorie deficit, and methods for calculating individual calorie needs.
What is a calorie deficit and how does it work?
The basic principle of weight loss is to burn more calories than you take in. This is called a calorie deficit. One kilogram of fat contains approximately 7,700 calories of energy. Theoretically, creating a 7,700-calorie deficit would result in a weight loss of 1 kilogram of fat.
There are two primary ways to create a calorie deficit:
- Consuming fewer calories (changing eating habits)
- Burning more calories (increasing physical activity)
The most effective method is to combine the two. For example, by cutting 300 calories from your daily diet and exercising 200 calories, you can create a 500-calorie deficit per day. This translates to a weight loss of approximately 0.5 kg per week.
What is Basal Metabolic Rate (BMR)?
Before determining how many calories you need to consume to lose weight, you need to know your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic functions. BMR is the number of calories your body burns while completely at rest, without any activity.
The most commonly used formula for calculating BMR is the Harris-Benedict equation.
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
What is Total Daily Energy Expenditure (TDEE)?
Once you've calculated your BMR, you can calculate your total daily energy expenditure (TDEE) based on your physical activity level. TDEE is the total number of calories you burn per day.
To calculate TDEE, you need to multiply your BMR by your activity factor:
- Sedentary (hardly any exercise): BMR × 1.2
- Lightly active (exercise 1-3 days per week): BMR × 1.375
- Moderately active (exercise 3-5 days per week): BMR × 1.55
- Very active (intense exercise 6-7 days a week): BMR × 1.725
- Extra active (very heavy exercise/physical work or training 2x per day): BMR × 1.9
How many calories should I consume to lose weight?
To lose weight, you need to consume fewer calories than your TDEE. For healthy and sustainable weight loss, it's recommended to reduce your daily calorie intake by 500-1000 calories from your TDEE. This translates to a weight loss of 0.5-1 kg per week.
Sample calculation:
- A 35-year-old woman, weighing 70 kg, 170 cm tall, moderately active
- BMR = 447,593 + (9,247 × 70) + (3,098 × 170) - (4,330 × 35) = 1,425 calories
- TDEE = 1.425 × 1.55 = 2,209 calories
- Daily calorie intake for weight loss = 2,209 - 500 = 1,709 calories
However, your daily calorie intake should never be:
- 1200 calories for women
- For men, it should not fall below 1500 calories.
Very low-calorie diets can cause your metabolism to slow down, leading to muscle loss and various health problems.
The importance and methods of calorie tracking
To create a calorie deficit, you need to know how many calories you consume. There are several ways to track calories:
- Make a note of all the food and drink you consume and the quantities.
- Control the amount you eat by using standard measurements (glass, spoon, etc.).
- Learn the calorie and nutritional information on the labels of packaged foods.
Tips for healthy weight loss
Although creating a calorie deficit is the basic principle of weight loss, there are other points to consider for healthy and permanent weight loss.
- Protein makes you feel full, prevents muscle loss, and boosts metabolism. Aim for 25-30% of your daily calories to come from protein.
- Fiber-rich foods (vegetables, fruits, whole grains) keep you full for longer and slow down digestion.
- Processed foods are high in calories but low in nutrients and can increase feelings of hunger.
- Cardio exercises increase calorie burning, while strength training helps preserve muscle mass.
- Drinking water speeds up metabolism, makes you feel full, and helps with detoxification.
- Insufficient sleep can increase hunger hormones, causing you to consume more calories. So, pay attention to your sleep schedule.
Things to consider when losing weight with calorie counting
There are some important points to consider in the process of losing weight with calorie counting:
- Losing more than 2 kg of weight per week is not healthy and often leads to problems such as muscle loss, hair loss, and low energy.
- Calorie tracking is a useful tool, but be careful not to become so obsessed with it that it negatively impacts your eating behavior.
- As you lose weight, your metabolism adapts and weight loss may slow down. In these cases, you may need to make small changes to your diet and exercise routine.
- Instead of focusing solely on calorie counting, also pay attention to the balance of protein , carbohydrates , and fat.
- Especially if you have chronic diseases, it would be healthier to follow a weight loss program under the supervision of a dietitian or doctor.
Accurately calculating your daily calorie needs and creating a calorie deficit is a scientific and effective method for losing weight. However, every individual is different, and calorie needs can vary depending on many factors, including genetics, age, gender, and medical conditions.
A healthy weight loss process shouldn't just focus on calories, but also on diet quality, exercise routine, water intake, and sleep patterns. By making sustainable lifestyle changes, you can achieve gradual but lasting results.
Don't hesitate to seek professional support on your weight loss journey. A dietitian or nutritionist can help you create a nutrition plan that suits your personal needs and goals.