Girls' daily calorie intake for weight loss

Many girls who are trying to lose weight will pay special attention to avoiding excessive calorie intake in their diet when doing some exercise. People believe that when the calorie intake is too high, the excess calories will be converted into fat in the body, so it is said that when doing weight loss exercises, you should also pay attention to dietary adjustments. How many calories you should consume every day when losing weight depends on each person's personal situation.

Girls' daily calorie intake for weight loss

There is no uniform standard for calorie intake. It should be calculated 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 factors that affect it are mainly labor intensity, age, climate change, body shape, weight and health status.

According to the book "Calorie and Protein Intake" published by the World Health Organization, a healthy adult woman needs to consume 1800 to 1900 calories per day, while a man needs 1980 to 2340 calories. Among them, protein intake should be 10% to 15% of the daily calorie requirement of the human body; carbohydrate intake should not be less than 55% of the daily calorie requirement of the human body; fat intake should not exceed 30% of the daily calorie requirement. In addition, daily salt intake should not exceed 6 grams, and daily dietary fiber intake should be no less than 16 grams.

How to calculate how many calories you need per day

If your goal is to lose fat, multiply your current weight in pounds by 10, 11, or 12 (10 means you have a slow metabolism, 11 means a medium metabolism, and 12 means a fast metabolism). If your goal is just to gain muscle (or only to slightly lose fat), multiply your weight by 13, 14, or 15 (13 means you have a slow metabolism, 14 means a medium metabolism, and 15 means a fast metabolism).

For example, a woman who weighs 150 pounds and has a medium metabolism wants to slowly gain muscle and lose fat. In this case, her daily calorie intake should be: 130×14=1820 (calories). ?For a man with a fast metabolism and weighing 200 pounds, if his goal is just to gain muscle, his daily intake should be: 200×15=3000 (calories). The simple formula above works equally well for men and women.

It is important to remind everyone that if you feel that your weight loss progress has stagnated or you have difficulty reaching your goals, you may need to adjust your calorie intake, generally by 50 to 100 calories.

What are negative calorie foods?

Foods that help us burn excess body fat are called negative calorie foods. For example: you eat an apple, which contains 50 calories, but you need 75 calories to digest and absorb it, which means that your body will consume an extra 25 calories. So when your main food is negative calorie food, your weight loss speed will be accelerated by two to three times.

In fact, these negative calorie foods are not mysterious foods. They are the vegetables, fruits and nuts that we often eat.

Controlling calorie intake is necessary to lose weight

People gain weight because the calories they take in every day exceed the calories they burn through activities. Every 7,700 calories accumulated in the body is converted into one kilogram of body weight. If you want to lose extra weight, you should first control the calories you take in every day and find ways to burn more calories.

However, this does not mean that fasting is the fastest way to lose weight, because the body also needs to consume calories to maintain normal functioning. Fasting to lose weight will only make you pale, thin, rough skin, and weak body after a month. Controlling calorie intake cannot be lower than the basic energy required every day.