How many calories do you need to lose weight?

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Weight loss people should have a certain amount of restraint for daily diet, should first control the amount of calories eaten into the body every day, find out how to consume more calories, and then cooperate with exercise, in order to get twice the result with half the effort. Let's start by learning how to count calories and make your weight loss path more productive.

There is no standard calorie intake, which is based on each person's weight and activity level. The amount of calories required by the human body varies from person to person, and the influencing factors are mainly labor intensity, age, body shape, weight, health status and climate change.

According to Calories and Protein Intake, published by the World Health Organization, a healthy adult woman needs between 1,800 and 1,900 calories a day, and a man needs between 1,980 and 2,340 calories a day. As long as the amount of calories absorbed during weight loss is less than needed, weight loss will probably work. Now calculate how many calories you need each day.

Calculate the daily calorie requirement formula

  • Male: [66 + (1.38 x weight kg) + (5 x height cm) - (6.8 x age)] x activity level
  • Female: [655 + (9.6 x weight kg) + (1.9 x height cm) -- (4.7 x age)] x activity level


The higher the amount of activity, the higher the value. The average person's amount of activity varies from 1.1 to 1.4. If the woman who only sits in the office, the amount of activity is about 1.1, and the person with high amount of activity is about 1.4.

Basal metabolic rate multiplied by the following activity factor is the number of calories burned per day

  • Activity factor 1 Basal metabolism type lying motionless all day
  • Activity factor 1.2 Office workers get little or no exercise
  • Activity factor 1.375. Light activity type exercise 1 to 2 times per week
  • Activity factor 3 to 5 times per week
  • Activity factor 6 to 7 times per week
  • Activity factor 1.9 Manual labor type heavy exercise or heavy labor work every day


For example, a 28-year-old woman with a height of 156 cm and weight of 46 kg was moderately active

Formula: [665 + (9.6 x 46 kg) + (1.9 x 156 cm) -- (4.7 x 28 age)] x 1.2 = 1,525.7 calories

In this example, you need at least 1,525.7 calories a day to maintain your basal metabolism, but you have to adjust that moderately depending on how much you exercise and how busy you are. To lose weight, you need to consume about 200 to 300 calories a day less than that. If you feel like you're stalling or having trouble reaching your goal, you may need to adjust your calorie intake, typically by 50 to 100 calories.

Of course, it does not mean that the fewer calories you eat, the faster you can lose weight, because the body also needs to consume calories to maintain normal operation. If you cut out food to lose weight, you will only become pale, thin, rough and weak after a few weeks. Therefore, the intake of controlled calories should not be lower than the basic energy required every day.

Food from the field can help you lose weight

Eating foods that help us burn excess body fat can be called negative calorie foods. These negative calorie foods aren't special. They're the vegetables, fruits and nuts we eat all the time.

For example, an apple contains 50 calories and takes 75 calories to digest and absorb, which means the body will burn an additional 25 calories, so when your main diet is negative calorie foods, you will lose weight two to three times faster.

Count calories and nutritional values

Counting calories, is a method of monitoring diet, however, this method is only a rough check all range of heat to eat food, so that losing weight in addition to counting calories, must calculate the nutritional value of food itself, otherwise, the body in cut low enough nutrition metabolism, weight is not less, do more harm than good. Eating nutrient-rich foods triggers your brain to feel satiety, which helps keep blood sugar levels stable. Conversely, nutrient-deficient foods have the opposite effect, affecting insulin levels, reducing satiety signals and encouraging you to eat more. Therefore, eating nutritious food helps to maintain weight, and checking food quality is naturally more important and effective than just counting calories.

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What's more,wearing a BP smart watch which can keep track of your fitness and count your calories will help you a lot to keep healthy.