How many calories per day can you reduce weight

Consuming 300-500 calories per day below the basal metabolic rate can help with weight loss. The core of weight loss lies in creating a calorie deficit, but extreme dieting should be avoided. There are five key points: basic metabolic calculation, activity coefficient adjustment, balanced nutrition allocation, progressive weight loss strategy, and metabolic adaptation monitoring.

1. Basal Metabolic Calculation

The basal metabolic rate for adult females is approximately 1200-1500 calories, while for males it is 1500-1800 calories. It can be accurately calculated using the Mifflin St Jeor formula, which requires inputting parameters such as height, weight, and age. It is recommended to use a professional body fat scale or hospital metabolic testing to obtain data. Blindly setting too low calories may cause metabolic damage.

2. Activity coefficient adjustment

The daily total consumption of sedentary individuals is 1.2 times their basal metabolism, and moderate activity levels can reach 1.5 times. The recommended weight loss intake for office staff is no less than 1200 calories, combined with 6000 daily steps of activity. Sports enthusiasts can increase their intake of high-quality carbohydrates by 200-300 calories to prevent excessive hunger after training.

3. Balanced distribution of nutrition

Daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, with a fat percentage of 25% -30%. Extreme low-carbon diet may lead to hair loss and constipation. High nutrient dense foods such as broccoli, chicken breast, salmon, etc. can be chosen. Dietary fiber should be at least 25 grams per day to help prolong satiety.

4. Progressive weight loss strategy

can start with reducing 200 calories per day and gradually increase the gap after adaptation. Losing no more than 1% of total weight per week, rapid weight loss can easily lead to muscle loss. During the platform period, one can try the carbon water cycle method to avoid a continuous decrease in metabolic rate.

5. Metabolic adaptation monitoring

Continuous low calorie intake may lead to a 10% -15% decrease in basal metabolism. When there are signals of cold hands and feet, amenorrhea, etc., they need to be adjusted in a timely manner. It is recommended to recalculate the demand for every 5 kilograms lost, and if necessary, undergo a two-week dietary recovery period. During weight loss, it is recommended to drink at least 2000 milliliters of water per day to ensure 7 hours of sleep, which helps with leptin secretion. It is possible to record dietary diaries to monitor nutritional deficiencies and conduct weekly body composition analysis instead of simply weighing. Middle aged and elderly people need to pay special attention to calcium and vitamin D supplementation to avoid bone loss. If you experience discomfort such as dizziness and fatigue, you should immediately stop extreme dieting and consult a nutritionist.