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<h1>How to determine the daily calorie intake for weight loss without harming your health?</h1>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.<img src="https://cdn.mealwings.com/users/5/64fe49e3-c2b8-4268-931f-6d1993b83a0a/983d056d-840e-48b4-8370-f071c7c97f01.webp"><h2>Calculating daily calorie intake using the Harris-Benedict formula:</h2><ul><li>Women: 655 + (9.6 weight (kg)) + (1.8 height (cm)) – (4.7 * age (years))</li><li>Men: 66 + (13.7 weight (kg)) + (5 height (cm)) – (6.8 * age (years))</li></ul><h2>Activity level:</h2><ul><li>Minimal: Sedentary job, no regular exercise.</li><li>Low: Light physical activity 1-3 times per week.</li><li>Medium: Moderate physical activity 3-5 times per week.</li><li>High: Heavy physical activity 6-7 times per week.</li><li>Very high: Daily intensive loads.</li></ul><h2>Weight loss:</h2>To lose weight, you need to create a calorie deficit, that is, consume fewer calories than the body spends. 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.<h2>Recommendations:</h2><ul><li>It is not recommended to drastically reduce calorie intake. This can lead to a slowdown in metabolism and other health problems.</li><li>It is important to balance your diet. Make sure you consume enough proteins, fats, carbohydrates, vitamins, and minerals.</li><li>Don't forget about drinking water. Drink 1.5-2 liters of clean water per day.</li><li>Exercise regularly. Physical activity will help you burn calories and improve your overall health.</li><li>Listen to your body. Don't eat if you don't feel hungry.</li></ul><h2>Conclusion:</h2>Weight loss without harming your health is possible if you maintain a calorie deficit and eat a balanced diet.

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How to determine your daily calorie intake for weight loss without harming your health?

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How to determine your daily calorie intake for weight loss without harming your health?

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