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<h1>How to determine the daily rate of calories for losing weight without harming health?</h1> The daily rate of calories is the amount of energy that a person needs to maintain his vital activities. It depends on many factors, such as age, gender, weight, height, activity level and goals. <img src="https://mealwings-st1.fra1.cdn.digitaloceanspaces.com/users/5/dc1b5df3-5af2-41c4-b295-1f310d804c66/ce8189ad-a7dd-454f-a2e9-9ebf2390dd58.webp"><h2> Calculation of daily calorie intake according to 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 work, lack of regular exercise.</li><li> Low: Light physical activity 1-3 times a week.</li><li> Medium: Moderate physical activity 3-5 times a week.</li><li> High: Heavy physical activity 6-7 times a week.</li><li> Very high: Daily intensive loads.</li></ul><h2> Emaciation:</h2> To lose weight, it is necessary to create a calorie deficit, that is, consume fewer calories than the body uses. It is recommended to create a deficit of 500-1000 calories per day. This will allow you to lose weight gradually and safely for health.<h2> Recommendations:</h2><ul><li> It is not recommended to drastically reduce calorie intake. This can lead to a slower metabolism and other health problems.</li><li> It is important to balance your diet. Make sure you are getting enough protein, fat, carbohydrates, vitamins and minerals.</li><li> Do not forget about drinking water. Drink 1.5-2 liters of clean water a day.</li><li> Exercise regularly. Physical activity will help you burn calories and improve your overall health.</li><li> Listen to your body. Do not eat if you are not hungry.</li></ul><h2> Conclusion:</h2> Losing weight without harming health is possible with a calorie deficit and a balanced diet.

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