Want to lose weight, how many calories should you eat per day?

For overweight and obese people, losing weight is extremely necessary. Not only helps the body slimmer, firmer, weight loss also helps limit the risk of dangerous diseases such as heart disease, diabetes,...
Calorie is a unit used to measure energy. Calories provided to the human body are obtained from food and drinks. To function normally, people need to be provided with enough calories. However, if you eat too many calories, it will lead to excess, fat accumulation, overweight and obesity.
How many calories does a person need per day and how many calories should be cut to lose weight? This depends on many factors such as age, height, weight, level of physical activity, level of metabolism of substances in the body,... However, as a general rule, to lose weight you need to lose weight. Eat fewer calories than your body needs to maintain weight. How many calories per day do you need to lose weight? Specifically, to lose 0.45kg of weight per week, you need to cut 500 calories per day more than your body needs to maintain the current weight.
How many calories does the body need per day? Below are the average daily calorie consumption of some subjects estimated based on factors such as gender, age, and activity level.

Women aged 26-50 who are moderately active need about 2,000 calories per day to maintain their weight. To lose 0.45kg of weight per week, these women need to reduce their daily calorie intake to 1,500 calories. In women who regularly exercise, moving about 5km per day should provide about 2,200 calories to maintain weight. If you want to lose 0.45kg of weight per week, you need to reduce your calorie intake to 1,700 calories per day. Young women in their 20s have higher calorie needs, needing about 2,200 calories per day to maintain weight. Meanwhile, women over 50 who are moderately active need only about 1,800 calories a day to maintain their weight. To lose weight, women over 50 should reduce their energy intake to 1,300 calories per day. These calorie estimates do not apply to women who are pregnant or breastfeeding, as these populations have higher caloric needs.

How many calories does the body need per day? Men aged 26-45 who are moderately active need 2,600 calories per day to maintain their weight. To lose 0.45kg of weight per week, you need to reduce your daily energy consumption to 2,100 calories. Men who regularly exercise, move about 5km need about 2,800-3,000 calories per day. If you want to lose about 0.45kg of weight per week, you need to reduce your daily energy consumption to 2,300-2,500 calories. Teenagers aged 19-25 have quite high energy requirements, on average need to provide about 2,800 calories per day to maintain weight. For those who regularly exercise, each day can need up to 3,000 calories. How many calories per day do you need to lose weight? To lose 0.45kg of weight per week, these young adults should reduce their daily calorie intake to 2,300-2,500. As men age, their energy needs decrease. Between the ages of 46 and 65, moderately active men need an average of 2,400 calories per day. Men over the age of 66, the calorie requirement per day drops to 2,200.

Children have very different calorie needs based on age, weight and activity level. Toddlers need about 1,200-1,400 calories per day on average. Teenagers with moderate activity need 2,000-2,800 calories. Calorie intake is higher for active teenagers.

Losing weight by cutting back on your daily food intake may work for some people, but for others it won't. Most people will feel hungry and will eventually go back to their old eating habits. To lose weight effectively, you should apply eating habits that can be maintained for a long time without too much effort. Some of the following measures are applied by many people and have proven effective in weight loss.

Increasing protein in the diet is a simple but highly effective way to lose weight. Protein increases metabolic rate and reduces appetite, helping you feel fuller for longer. This helps reduce calorie intake naturally. Besides, compared to fat and starch, protein requires more energy to metabolize, a high-protein diet will increase calories burned by 80-100 calories per day.

Studies have shown that sugary drinks are strongly associated with an increased risk of obesity. Research in children shows that consuming one serving of sugary drinks a day increases the risk of obesity by up to 60%.
To lose weight effectively, it is necessary to minimize sugary drinks such as soft drinks, juices, milk, chocolate, ... In addition to causing weight gain, sugar also negatively affects metabolism. substances and increase the risk of dangerous diseases such as type 2 diabetes, cardiovascular disease, insomnia, depression,...

Among weight loss measures, drinking lots of water is the simplest measure. Studies show that drinking water increases the number of calories burned. Drinking 2 liters of water a day can make you burn about 96 extra calories.
The time to drink water also plays an important role, drinking water right before a meal will make you feel less hungry and eat less. One 12-week study found that drinking 0.5 liters of water before meals helped 44% of study participants lose weight.
Through the above article, did you understand how to lose weight we need to maintain nutrition and cut calories? If you have any doubts or questions, please contact Vinmec International General Hospital for advice and answers.

Reference source: healthline.com