How much calories shld i eat per day if i want to lose body fat and weight?

Answer 1

It depends on your weight. First, you need to go and find your RMR (resting Metabolic Rate)- which is how many calories you would need to maintain your weight if you did nothing but lie in bed and sleep all day. You would need to add another 200-300 calories just for daily activities, depending on what you do every day. Even watching TV burns calories:

http://www.bodybuilding.com/fun/calrmr.htm

http://www.coolnurse.com/calories_burned.htm


Every time you burn 3500 calories, either from exercising or cutting calories, you lose one pound. So, in order to lose one pound per week, you would need to eat 500 calories less than you need to maintain your current weight. You could also consume the amount of calories needed to maintain your weight, and burn 500 calories through exercising. What works best is a combination- eat 200 less, and burn 300.

Losing body fat happens faster and more easily if you exercise (because it boosts your metabolism and curbs your hunger cravings), and even then, faster if you strength train compared to cardio alone. One of the jobs of your muscles is to burn fat. The more lean muscle you have, the faster your fat melts away. The following link will tell you how many calories you will burn with each exercise, by your weight, with the amount of time you put in. (choose, calories burned and disable your pop-up blocker):

http://www.healthstatus.net/calculators.html

Remember that muscle weighs more than fat, so if you are strength training, you may gain a little weight at first because you are gaining muscle before it will burn away your fat.

Here are some tips:

-Drink lots of water. Your body will only have hunger cravings when you're actually hungry if you're properly hydrated.

-Eat smaller meals throughout the day, like 5-6. It maintains your metabolism and keeps your "machine" running smoothly. If you happen to skip a meal, your body will think it's starving and go into famine mode: slowing down your metabolism by saving every last ounce of fat because it thinks it won't be fed.

-Try to cut fast food completely out of your diet.

-Your meals should consist of 25% protein, 25% carb, and 50% veges and fruits. Add in low-fat milk as needed.

Answer 2

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 3

for males daily average need is 2500 KCal/day. If you ll have 1500 KCal/day, you ll start to loose body fat.

Answer 4

Lot of information on diet to lose weight can be found at http://tinyurl.com/jax5h

Answer 5

check the below link, It can be helpful to you

http://weight-lose-gain.blogspot.com/

Answer 6

YOUR NEED 2500 CALORIES PER DAY
MINUS YOUR METABOLISM
MINUS EXCESSES
LIGHT EXCESSES 100CAL
MID 200
HARD3 00

Answer 7

Less than what you consume.