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

Izračunavanje broja kalorija

) 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):

… 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


    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.


    Note: This article have been indexed to our site. We do not claim legitimacy, ownership or copyright of any of the content above. To see the article at original source

      (adsbygoogle=window.adsbygoogle || ).push();

Related Posts
Coronavirus electromagnetic suppression apparatus presented in Russia thumbnail

Coronavirus electromagnetic suppression apparatus presented in Russia

https://ria.ru/20211004/apparat-1752967738.htmlВ России представили аппарат электромагнитного подавления коронавирусаВ России представили аппарат электромагнитного подавления коронавируса - РИА Новости, 04.10.2021В России представили аппарат электромагнитного подавления коронавирусаПрибор, который способен с помощью незначительного по мощности электромагнитного излучения ослаблять и подавлять вирусы, в том числе COVID-19, представил... РИА Новости, 04.10.20212021-10-04T12:202021-10-04T12:202021-10-04T12:20распространение коронавирусатехнологиифедеральная служба по надзору в сфере здравоохранения (росздравнадзор)алуштароссия коронавирус covid-19коронавирус в…
Read More

Polish bishops in the Vatican. The first day of talking about marriage, family and young people

Polscy biskupi w ramach wizyty Ad Limina Apostolorum odwiedzili w poniedziałek Dykasterię ds. Świeckich, Rodziny i Życia i Papieską Radę ds. Krzewienia Nowej Ewangelizacji. Jednym z tematów rozmów była kwestia sytuacji małżeństw, rodzin i młodych – poinformował bp Jan Wątroba. Audiencja u papieża Franciszka dla pierwszej grupy biskupów z Polski przewidziana jest na piątekWizyta pierwszej…
Read More
LG Poll Result: Thugs attack APC official, burns house in Nasarawa thumbnail

LG Poll Result: Thugs attack APC official, burns house in Nasarawa

Thugs numbering four have attacked Mr Waziri Enwongulu, the Legal Adviser, All Progressives Congress (APC) of Wakama ward, Nasarawa State.Enwongulu while narrating his ordeal on Saturday in Wakama when officials of APC and stakeholders visited him, said that he don’t know why the unidentified men attacked him and burnt his brother’s house.“It was around 1.10…
Read More
The CEC plans to sue the authors of the fakes about the elections thumbnail

The CEC plans to sue the authors of the fakes about the elections

https://ria.ru/20211004/sud-1752961951.htmlВ ЦИК планируют подавать в суд на авторов фейков о выборахВ ЦИК планируют подавать в суд на авторов фейков о выборах - РИА Новости, 04.10.2021В ЦИК планируют подавать в суд на авторов фейков о выборахЦентризбирком РФ будет подавать в суд на авторов публикаций, распространяющих заведомую ложь и клевету, заявила председатель ЦИК Элла Памфилова, отметив, что,...…
Read More
Index Of News
Total
0
Share