How much calories should you eat everyday is a question that we keep asking ourselves and each other. Whether you want to achieve weight loss or weight gain or if you are striving hard to maintain your existing weight, knowing how many calories you should ideally consume per day may be of great help. This number varies from person to person depending on his metabolic rate which, in turn, depends on his age, activity levels and gender. To be able to lose weight successfully over time, diet experts recommend choosing foods that are significantly rich in lean proteins and fibers, minerals and vitamins and other essential nutrients which can keep your stomach full for longer hours.
How to know how many calories to eat every day:
- It is important to remember that it is not really weight loss one of us is trying to attain; it is actually fat loss. You should not aim to lose muscle mass in the process because that that each would not be conducive to your health. To lose weight you have to basically create a calorie deficit by consuming fewer calories than what you burn each day. This deficit can be created by eating fewer calories or by exercising more to burn more calories than what you eat, or through a combination of both these conditions.
- You will find many such calorie deficit calculators on the Internet which can help you find out exactly how many calories you actually burn in a single day. They will also offer you quite a number of choices on how to create a calorie deficit. The 20% calorie deficit is the most moderate and achievable, guaranteed to show results. You must remember that for women the daily calorie intake should not fall below 1200 calories while for men the numbers should not be less than 1800 calories.
- You must find out the correct proportions of carbs, proteins and fats you need to eat to be able to lose weight over time. Carbohydrates like whole grain cereals and vegetables, brown rice, lentils and beans etc are recommended. Proteins from animal sources like chicken, beef and fish, legumes like beans and chickpeas, soy products and dairy products and fats like olive oil, avocado and canola oil, fatty fish etc are recommended for a god diet. When you eat these foods in the right proportions, you can curb hunger cravings and control unwanted weight gain. Experts recommend 50% carbohydrates, 20% fats and 30% proteins in the diet to start losing weight.
- You can track your calories by using online or offline trackers which can make the calculations for you. You have to simply enter the foods you are eating every day and the respective quantities; the tracker will add the calories of the foods and give you the percentages of proteins, carbs and fats. You can also count calories by measuring portion sizes to ensure that you do not overeat.
In this way, you can track your calories each day and also find out how many calories you are burning every day. In case you find that you are not losing any weight even after following a planned diet, you should check whether you are being honest about your dietary intake. If you are still not making enough progress, you should add more exercises to your daily routine or consider increasing the intensity or frequency of your workouts.