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How Many Calories Should I Eat To Cut

The 3500 Calorie Rule

How Many Calories Do We REALLY Need To EAT??? Cutting vs Bulking vs Maintenance!!!

Many people have heard the equation that 3,500 calories is equivalent to one pound of fat. However, a caloric deficit or surplus of 3,500 doesnt necessarily mean one pound of weight loss or gain. The 3,500 calorie rule only pertains to the gain or loss of one pound of body fat, but it does not apply to other aspects of body weight.

In other words, losing one pound of body fat does not mean you are going to lose one pound of total weight because other systems are affected by changes in calories consumed. If you drop calories mostly from carbohydrates, you may be losing more total weight than just one pound of fat, because the drop in carbohydrates also creates some water loss as you lose fat.

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When It Comes To Losing Weight Easy Does It

The size of your caloric deficit affects how fast you lose weight, with larger deficits leading to faster weight loss.

Yet experts typically agree that losing 2 lbs per week is the healthiest and most sustainable pace of weight loss, Wilson explains. If you are losing more than that in a given week, it is likely that you are significantly cutting into your lean muscle mass. By lowering your metabolic rate, this sets you up to eventually regain all of the weight you lost, and possibly then some. When losing more than a couple of pounds per week, youre also at a higher risk of not having enough macronutrients or vitamins and minerals in your diet, explains Greaves. Thats not because fast weight loss itself deprives the body of nutrients but because, when cutting calories to a point that such rapid weight loss is possible, overall food, and therefore nutrient intake, can be unhealthily low. A study published in January 2018 in Nutrients analyzed three commercial diet plans designed to result in rapid weight loss, and authors reported that participants experienced deficiencies in nutrients such as vitamin D, B vitamins, vitamin E, selenium, and zinc.

However, even with a conservative caloric deficit of a few hundred calories per day, if you are drastically cutting down on processed foods or carbohydrates, you may quickly lose water weight, Greaves says.

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So How Many Calories Should I Eat Per Meal To Lose Weight

The number of calories should eat per meal to lose weight depends on several factors such as age, activity level, and your bodys desire for food at different times of the day. So, to lose weight, you should be eating between 1500 and 2000 calories per day, divided as follows. between 200 and 400 calories for breakfast, 500-700 calories for lunch, and 500-700 calories for dinner.

You could also incorporate a morning and evening snack for a total of about 400-500 more calories.

Hopefully, this helps you on your health journey. Whether you are looking for any of the following, we hope you found this article helpful:

  • Extremely low calorie meals
  • Calories needed to lose weight
  • Have you searched calorie intake male weight loss
  • Should I incorporate healthy snacks?
  • Should I eat fewer calories?
  • Should I eat three meals a day?
  • Is eating breakfast good or bad for losing weight?

How To Figure Out How Many Calories To Eat

Alarm! Britons Eat Too Many Calories and Here

Most Beachbody programs come with a calculator that you can use to figure out how many calories you should be eating.

If you want to maintain your weight, and you have a:

  • Sedentary lifestyle : Current weight in pounds x 12 = Maintenance Caloric Needs
  • Moderately active lifestyle : Current weight in pounds x 13 = Maintenance Caloric Needs
  • Highly active lifestyle : Current weight in pounds x 14 = Maintenance Caloric Needs

If you want to lose weight:

  • Subtract 500 calories from your maintenance caloric needs , and thats probably a good deficit for weight loss. But make sure that number stays at 1,200 or above. Anything lower can be dangerous in the long term.

If you want to gain muscle mass:

  • Add 300 calories or so to your maintenance caloric needs but make sure youre also doing a solid weightlifting program like Body Beast so those calories have a place to go.

Sometimes, people micromanage these numbers by increasing or decreasing their daily calorie intake based on the activities for the day. Dont do this.

Unless youre hooked up to millions of dollars of monitoring equipment, youll probably get those numbers wrong, anyway.

Your best bet is to account for exercise in broad strokes, like the calculations above.

With that in mind, whichever calculation you follow, dont get married to the numbers.

So use that number, which will probably fall somewhere between 1,800 and 3,000 calories, as a starting point. If it works, swell. Hold steady until it stops working.

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How Many Calories Do I Need

According to the 2015-2020 Dietary Guidelines for Americans, the average adult woman needs between 1,800 and 2,400 calories a day , while the average adult male should get between 2,400 and 3,200 to maintain a healthy weight.

Tip

The USDA has an easy-to-use table that can help you work out your own basic daily calorie needs. For a more detailed calculation and to tally your calories for weight loss, check out LIVESTRONG.coms MyPlate app.

A healthy rate of weight loss is 1 to 2 pounds per week, according to Harvard Health Publishing. Since a pound of fat equals about 3,500 calories, that means youll need to cut 500 to 1,000 calories from your daily intake and increase your activity level, per the USDA.

Keep in mind that the speed of weight loss will slow after a few months, though.

By the end of a year, one would typically expect as much as 50 pounds of weight loss if someone actually reduces their calories by 500 a day, says Michael Dansinger, MD, director of lifestyle coaching for diabetes weight loss at Tufts Medical Center, as well as nutrition doctor for NBCs The Biggest Loser.

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Cutting Calories For Weight Loss This Is The Lowest You Should Go

Diet trends may come and go, but one fact remains: The most scientifically proven method of weight loss is to reduce calories. What you may not realize, though, is that cutting your calories too low can actually be bad for your health and even derail your weight-loss goals.

Video of the Day

We investigate what the minimum calories really are and how to get the nutrients you need on a low-calorie diet.

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Calorie Counting Made Easy

Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. As this report details, a range of influences can affect how people gain and lose weight. But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start.

Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15 that’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise . Let’s say you’re a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight . To lose weight, you will need to get below that total.

Adjusting Your Calorie Intake

How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)

These guidelines should give you a solid starting point, but always listen to your body. Your calorie needs may be slightly higher or lower than your calculations, and you will likely need to adjust your intake based on your body’s response, as well as if your goals change.

For example, if you are trying to shed some fat but are losing less than a pound per week, or if you’re trying to add lean mass but gaining too much fat, cut 100 calories from your daily intake. Measure your results after one week and adjust again, if needed . Or, if you’re consistently losing more than 2 pounds per week or failing to measure any increase in muscle mass while attempting a lean bulk, add 100 calories to your daily intake and track your results.

If you are maintaining well below your calculated TDEE , it indicates that you’ve been dieting or under-eating long enough to significantly slow your metabolism. In this case, the best solution is to reverse diet, which is to add calories gradually until you reach that calculated maintenance level.

Be patient when making changes. Just because you don’t see results after week one doesn’t mean you should start one of those extreme fad diets or eat everything in the fridge. Anything worthwhile takes time, and this is no different!

Want more info about fitness nutrition? Check out Bodybuilding.com’s Foundations of Fitness Nutrition course to learn the essentials of eating right for any goal.

References

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How Many Calories For Dinner

Aim for about 500-700 daily calories for dinner. This is the same size meal as lunch, and depending on your activity level, you can increase the calories here.

Dont eat too close to your bedtime, though. The American Journal of Gastroenterology found that shorter dinner-to-bed times correlated with a higher frequency of acid reflux. Ideally, eat dinner at least three hours before you go to bed so that your stomach has time to digest.

The Best Online Calorie Counters

Many websites and apps can help you track your calorie intake.

You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals youre eating.

This can be an easy, effective way to identify any gaps in your diet and make modifications to ensure that youre getting the nutrients your body needs.

Working with a registered dietitian can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.

summary

Tracking your food intake can help you determine how many calories youre eating per day and identify any gaps in your diet.

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How To Watch Your Calorie Intake For Weight Loss

If youâre looking to lose weight and keep it off, you know that eating the right foods and in the right amounts are crucial to your success. However, knowing exactly how many calories you should eat each day can be confusing. To help clear up some of the confusion around calorie intake, hereâs a guide to how many calories you should eat to lose weight safely and effectively, whether youâre trying to burn fat or build muscle mass.

Take Half Home When Eating Out

How Many Calories You Should Eat (with a Calculator)

Restaurants often serve huge portions that contain far more calories than you need in one sitting.

To avoid eating too much, ask your server to wrap up half of your meal before they serve it so you can take it home.

Alternatively, you could share with a friend.

One study found that people who successfully maintained weight loss often shared food or ordered half portions when they ate out .

Also Check: How Many Carbs Are In Cucumbers

Diet And Exercise Tips That Help With Weight Loss

These diet and exercise tips can help you create the daily caloric deficit that will help you lose 1 lb:

Eat whole grains. They fill you up and take longer to digest than the simple carbohydrates contained in processed flour or white rice. Choose whole-grain bread, brown rice, and oatmeal. Whole grains also contain lots of healthy fiber, which may further aid weight loss, according to a wealth of research. According to the U.S. Department of Agriculture , a cup of brown rice offers 3.12 grams of fiber, which provides 11 percent of the daily value of this nutrient.

Think before you drink. Sodas and fruit juices contain tons of calories and added sugar, which can contribute to weight gain and hurt your health in a variety of ways, according to the Harvard T.H. Chan School of Public Health. For example, the USDA notes that 8 ounces of fruit punch contains 110 calories and 26 g of sugar. Simply switching to water can decrease your caloric intake almost effortlessly, she says.

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Eat regular meals. Skipping meals can cause dips in your blood sugar and make you more prone to overeating later on in the day, Greaves says. Stick to three meals and one or two snacks per day. If youre prone to forgetting or missing meals, set reminders in your phone for all meals and snacks.

Additional reporting by Dennis Thompson Jr.

Trying To Lose Weight Eat Eggs

Eggs are a safe bet if you are on a diet or you just want to eat healthily. They are loaded with nutrients, contain no harmful additives, are relatively cheap, leave you feeling much fuller than other foods, and, most importantly are low in calories. A small egg contains only 54 calories, while a medium-sized one has around 63 kcal. Inside a large egg , there is approximately 72 kcal, with the egg yolk containing around 55 calories and the remaining 17 kcal in the white. That’s nothing! Especially if you are comparing it to the nutritional bomb you get with every single egg:

Do you now see that egg is one of Natures most nutrient-dense products? Don’t forget to add a couple of eggs per week to your diet!

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Calorie Counter Tdee And Losing Weight

There are about 3500 calories stored in each pound of body fat . If you want to lose a pound a week, you can easily work out that you need to cut out 500 calories from your daily intake. Similarly, if you’re going to gain weight, taking in an additional 500 calories a day will help you gain one pound per week. Remember that you can create this calorie deficit either by eating less or increasing the TDEE by exercising. Check out our calorie deficit calculator to learn more.

You should never cut more than 1000 calories a day from your diet. As a rule of thumb, you should never go below 1200 calories a day if you’re a woman and 1800 if you’re a man.

Additionally, it’s a good idea to divide the food calories between all meals in a healthy way. Our meal calorie calculator will surely be of help!

Before you start a rigorous diet, it’s a good idea to make sure whether you’re really overweight or underweight. Our BMI calculator can be of use to you.

Ways To Reduce Your Body Weight

How many CALORIES should I eat? â Lose, gain, or maintain body weight!

Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. Still, we can lay out some guiding principles based on sound logic and confirmed through numerous experiments.

The first of these is the energy balance principle: the process of reducing body weight requires from us to expend more energy than we receive from food and beverages. If we fail to do so, the excess energy which cannot be disposed of is stored for future use, mostly as adipose tissue and fats. Thus, our first goal is to have a negative energy balance, an energy deficit between what we consume and what we expend.

Going to the exercise option: most increases in physical activity, including micro-movements when otherwise sedentary, will contribute towards a greater energy expenditure and thus a possible reduction in weight loss. Most papers on the topic favor resistance training in particular. Physically active persons maintain a lighter and leaner body and a better health risk profile, sometimes even despite increased caloric intake. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average.

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How Many Calories For Lunch

Eat about 500-700 daily calories for lunch. We have a wide selection of great recipes in our article above that you can check out.

You have a lot of options to choose from for lunch. Salads are a great option, with some protein like chicken or steak, but go light on the dressings. Sandwiches are great for lunch too, and its easy to make smaller portion sizes for the kids.

Stay away from fast foods for lunch. Although you may get 500 calories from a cheeseburger and 500 calories from a chicken salad with vinaigrette dressing, the salad is the much more nutritious option.

It will keep you full for a longer period of time and it contains a lot less fat which will help accelerate weight loss.

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