How Many Calories Do You Need To Lose Weight? The nutritionist explains how to calculate it yourself

) Calculating the number of calories is not a nightmare, says nutritionist Marija Đurković. The following is a detailed explanation that will help us make a calculation in relation to our body weight, age, gender and lifestyle, and finally determine how many calories we really need to eat if our goal is to lose extra pounds.

Let’s finally learn how calculating the number of calories we need to maintain weight and lose weight, that is, be in a calorie deficit.

We will first calculate the BMI…

BMI (body mass) index, that is, body mass index) is the ratio between the height and weight of our body, which is obtained when we divide the weight by the height (in cm) squared. The result reveals to us whether our current body weight is normal or not.

The calculation formula is:

BMI=weight (in kg) / height (in cm) squared

Nutrition categories (according to the World Health Organization):

) Pathological malnutrition …… body mass index is less than 15

Serious malnutrition …… 15-16 Malnutrition …… 16-18.5

Healthy weight …… 18.5-25

Overweight 25-30


Obesity I degree …… 30-35

Obesity II degree …… 35-40

) Pathological obesity …… higher of 40

• … then BMR…

  BMR (basal metabolic rate) is the amount of energy (calories) that the body needs at rest, and unlike the BMI formula, it takes into account age and sex. The result obtained is expressed in calories, and the formula is as follows:

  FOR WOMEN:

  18-29 YEARS: BMR=14.7 x TT + 496

• 30+ YEARS: BMR=11.6 x TT + 829
  

FOR MEN:

18-29 YEARS: BMR=15.3 x TT + 579
• 30+ YEARS: BMR=11.6 x TT + 879

… and then DEP

DEP or daily energy consumption will show us how many calories we really have necessary to maintain weight. The number of calories is obtained by multiplying BMR by a certain coefficient (PAL), depending on how active we are.

Coefficient (PAL) by lifestyle

• Inactive and sedentary …… 1.3

Moderately active (physical activity 1-3 x per week) …… 1.4

• Moderately active (physical activity 1-3 x per week + active work) …… 1.6
Very active (physical activity 5-7 times a week) …… 1.7 – 1.8

Extremely active (physical activity 2 times a day) …… 2

Now we need a calorie deficit

If your goal is to lose weight, then you need to subtract 250 to 500 kcal from the obtained number, that is, make a calorie deficit . And that would be it 🙂

Read and…

What is actually a calorie deficit and is it safe for health

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Marija Đurković is a nutritionist by profession – dietitian . She graduated from the Medical School of Vocational Studies in Belgrade with the same name, after which she attended a course organized by the Association for Recreation and Fitness of Vojvodina and obtained a certificate of advisor for nutrition and supplementation in recreation and fitness. In December 2017, she opened a nutrition counseling center in Nova Pazova, where a large number of her clients have gone from desire to goal. Maria hopes that all of them brought from the counseling center a love for a healthy diet and healthy living habits. From July 1, 2020, the counseling center is working at another location, in block A in New Belgrade.

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