Losing weight can be overwhelming with countless diets and nutritional advice. However, understanding calories is a great starting point. This guide explores what calories are, how they affect weight loss, and how to calculate your daily needs.
While not the only factor, understanding calories can help you make informed choices about your diet. Aim for gradual, sustainable changes rather than extreme low-calorie diets. Consult a doctor, dietician, or nutritionist for personalised advice.
Calories are a measure of energy in food and drink. They fuel our bodies, from brain function to muscle movement. Macronutrients like protein, carbohydrates, and fats have different energy values, affecting calorie intake.
Consuming more calories than you burn leads to weight gain, while consuming fewer calories can lead to weight loss. However, individual needs vary based on factors like age, gender, and activity level.
Your BMR is the number of calories your body burns at rest. Your TDEE is the total number of calories you burn daily, including exercise and non-exercise activity. Online calculators can help you estimate your BMR, and fitness trackers can help you measure your activity.
Aim for a calorie deficit of 500-1000 calories below your TDEE for sustainable weight loss. Avoid excessively low calorie intake, as it can negatively impact your health and energy levels. Consult a healthcare professional for personalised recommendations.
Use food labels, calorie-tracking apps, or online resources to estimate the calories in your food and drinks. Be mindful of portion sizes and the quality of your calories. Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Additional Tips for Weight Loss
By understanding calories, making informed choices, and incorporating healthy habits, you can achieve sustainable weight loss and improve your overall well-being.
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