Daily calorie intake is the amount of energy a person needs to maintain their vital functions. It depends on many factors, such as age, gender, weight, height, activity level, and goals.
Calculating daily calorie intake using the Harris-Benedict formula:
Women: 655 + (9.6 weight (kg)) + (1.8 height (cm)) – (4.7 * age (years))
Men: 66 + (13.7 weight (kg)) + (5 height (cm)) – (6.8 * age (years))
Activity level:
Minimal: Sedentary work, no regular exercise.
Low: Light physical activity 1-3 times a week.
Average: Moderate physical activity 3-5 times a week.
High: Heavy physical activity 6-7 times a week.
Very high: Daily intense exercise.
Weight loss:
To lose weight, you need to create a calorie deficit, that is, consume fewer calories than the body expends. It is recommended to create a deficit of 500-1000 calories per day. This will allow you to lose weight gradually and safely for your health.
Recommendations:
It is not recommended to drastically reduce calorie intake. This can lead to a slowdown in metabolism and other health problems.
It is important to balance your diet. Make sure you consume enough protein, fat, carbohydrates, vitamins, and minerals.
Don't forget about drinking water. Drink 1.5-2 liters of clean water per day.
Exercise regularly. Physical activity will help you burn calories and improve your overall health.
Listen to your body. Don't eat if you don't feel hungry.
Conclusion:
Weight loss without harming your health is possible if you maintain a calorie deficit and eat a balanced diet.