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## How Many Calories Per Day Should I Have to Lose Fat?

To determine how many calories you need to eat to lose weight, you first need to know how many calories you burn each day. This is known as Total Daily Energy Expenditure (TDEE) or your maintenance level. A person’s TDEE can vary greatly from person to person. So it’s good to check the calorie level for the average person.

To lose weight:

Men (approx): 2200-2700

Female (approximate): 1400-1800

To gain weight:

Male (approx): 3200-4000+

Female (approx): 2200-2500+

For weight maintenance (TDEE):

Male (approximate): 2700-2900

Female (approximate): 2000-2100

Many factors can affect TDEE. Factors such as: Basal Metabolic Rate (BMR), activity level, Lean Body Mass (LBM), weight, gender and age. To get the most accurate measurements, you must consider all of these factors. There are many different methods that can be used, some more accurate than others. So to give you an example of how you can calculate your TDEE, I’ll use the Katch-McArdle formula. This is a very accurate method compared to others.

**So how many calories per day should be consumed to lose fat?**

For example:

BMR (male and female)=370+(21.6xLBM)

You are a woman

Your weight is 72 kg (158.4 lbs)

Your body fat percentage is 23% (121.97 lbs of fat and 36.43 lbs of fat)

121.97 lbs lean is 55.44 kg

The (BMR) =370+(21.6×55.44)=1497.5 calories

To calculate your total daily energy expenditure, we must also take into account your activity level:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1,375 (light exercise/exercise 1-3 days/week)

Mod. active = BMR X 1.55 (moderate exercise/exercise 3-5 days/week)

Very active = BMR X 1,725 (vigorous exercise/exercise 6-7 days/week)

Extr. Active = BMR X 1.9 (daily vigorous exercise/sports & physical activity or 2 X day training, running, soccer camp, competition, etc.)

If you are active, you will receive:

1497.5×1.375 = 2059 calories

If you want to lose weight, you must consume less than 2059 calories. A 15-20% reduction in calories is a good start. To maintain weight, you must stay at the same level. To gain weight, you need to burn more calories. Of course, these are just a few things you need to know if you want to lose weight effectively, but it’s a good starting point.

Good luck!

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