How Many Calories Should I Eat Daily To Gain Weight Calories and the Maths of Losing Weight

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Calories and the Maths of Losing Weight

A calorie is the amount of energy required to raise 1 kilogram (1 liter) of water by 1 degree Celsius. A calorie is simply a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food. The more calories in food, the more energy will be released when it is burned.

Body fat is like a reserve tank of energy. There are 3500 calories in every pound of body fat, so if you’re ten pounds overweight you have a 35,000-calorie “reservoir” of stored energy in your body, enough to last you a long time. This explains why you can stay alive for a long time without food, but in today’s modern society you don’t need to be prepared for foodless days like in the stone age era, so you can get a healthy and attractive body fat ratio.

Once you understand the importance of calories, you’re ready to figure out how many you need. The first step in designing your personal fat loss plan is to calculate the total number of calories you burn each day. This is known as total daily energy expenditure (TDEE). TDEE is also known as the “maintenance level” because this is the level where your calorie burn equals your calorie expenditure. TDEE is the total number of calories your body burns in 24 hours, including your basal metabolic rate and all activity.

Basal metabolic rate (BMR) is the total number of calories your body burns for normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell building, and every other metabolic process in your body not including physical activity. BMR is at its lowest when you are sleeping and not digesting anything. BMR can vary greatly from person to person depending on genetic factors.

Lean Body Mass (LBM) is your metabolically active tissue (muscle) and requires a large amount of energy to sustain it. The higher your LBM, the higher your BMR will be. This is very important when you want to lose body fat because it means that the more muscle you have, the more calories you will burn at rest. The best way to increase the amount of calories you burn throughout the day is to add more muscle to your body.

The law of energy balance:

-To lose weight, you need to burn more calories than you consume each day (calorie deficit)

-To gain weight or muscle, you must consume more calories than you burn each day (caloric surplus) (it is important to know that it is possible to gain some muscle while having a calorie deficit, but this is only achievable in genetically superior individuals , in advanced trainees after a long layoff, or in beginners whose bodies are extremely responsive to exercise.)

Focus on one goal at a time, lose fat or gain muscle, that’s the efficient way.

To lose fat you need to burn/use more calories than you consume. This can be achieved in 3 ways:

1) Eat the same calories you need to maintain your weight and exercise (burn more)

2) Eat fewer calories than you need to maintain your weight and don’t exercise (diet)

3) Eat fewer calories than you need to maintain your weight more exercise (burn more and lose weight, the fastest and most efficient way)

Don’t reckon, the point is to let nutrition and exercise work in synergy to shape your body.

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