Beginning a weight loss journey can frequently resemble navigating a maze, complete with dead ends and innumerable paths. But comprehending the function of caloric intake is like locating a map that points you in the right direction. You can create a plan that works and lasts by concentrating on the ratio of calories consumed to calories expended.
The NHS states that the best way to lose weight is to create a daily calorie deficit of about 600 kcal. This corresponds to approximately 1,900 kcal per day for men and 1,400 kcal per day for women. This strategy prioritizes long-term success over short-term solutions by aiming for a weekly weight loss of 0.5 to 1 kg.
Calorie Intake Guidelines for Weight Loss
| Gender | Recommended Daily Intake for Weight Loss |
|---|---|
| Men | 1,900 kcal |
| Women | 1,400 kcal |
Source: NHS – Healthy Eating for Weight Loss
The Mifflin-St Jeor equation is a well-known technique for calculating your Basal Metabolic Rate (BMR), which can help you more accurately adjust your caloric requirements. This formula determines how many calories your body needs at rest based on your weight, height, age, and gender.
Mifflin-St Jeor Equation:
- For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161Inch Calculator+8NASM+8Nutrium+8
Your Total Daily Energy Expenditure (TDEE) can be obtained by multiplying your BMR by an activity factor, which can range from 1.2 for sedentary people to 1.9 for very active people. You can start losing weight by lowering your daily intake by 500–600 kcal from your TDEE.
Keep in mind that although numbers offer a framework, you can make sure your weight loss journey is both healthy and successful by paying attention to your body’s needs and seeking advice from medical professionals.
