How Much Does An Average 6 Year Old Weight Kg Recommended Calorie Intake – Exactly How to Determine Your Daily Calorie Intake to Lose Weight

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Recommended Calorie Intake – Exactly How to Determine Your Daily Calorie Intake to Lose Weight

The goal of anyone who wants to lose weight should be to lose fat in the healthiest way while maintaining as much lean muscle as possible. It is important to work with your body to promote healthy weight loss and to do this we need to define the recommended calorie intake for your own body.

Calorie intake is often recommended as a static number in many sources and is generally a reduction of 500 to 1000 calories per day from the calories needed to maintain your current weight. Overall, this is a good place to start; However, the problem with using static numbers is that not everyone requires the same number of calories to maintain their weight.

For example, a person who needs 1800 calories a day to maintain their weight will reduce their caloric intake by 27%, while a person who needs 2500 calories a day to maintain their weight will reduce their calorie intake by 20%. So it seems only logical that in order to find your recommended calorie intake, you should consume a percentage of the calories needed to maintain your weight.

Ideally, you want to reduce the amount of calories needed to maintain your current weight by 15%-20%. Now that you know the percentage, I know what you mean “OK…OK…but 15%-20% of WHAT!” Now we have to determine how many calories your body needs to maintain your current weight.

While many sources will tell you to simply multiply your weight by a set number to determine your calorie maintenance figure. As a rule, this is not the best way to determine the number for your body. I have personally found the Harris Benedict Formula to be very reliable when determining the number of calories needed to maintain your weight.

Below are the steps needed to determine the recommended calorie intake for your body using the Harris Benedict Formula:

  • First, find out your Basal Metabolic Rate (BMR).
  • Then, find your calorie maintenance level by increasing your BMR by increasing your activity level.
  • Third, reduce that number by 15%-20% to find your calorie needs.

It may sound complicated, but it’s really just a matter of plugging your numbers into a formula.

Find your Basal Metabolic Rate (BMR).

1 kilogram = 0.454 kilograms SY 1 inch = 2.54 centimeters

Using the formula from above…

For men:

66 + (13.7 x body weight in kilograms) + (5 x height in cm) – (6.8 x age in years) = BMR

For women:

655 + (9.6 x body weight in kilograms) + (1.8 x height in cm) – (4.7 x age in years) = BMR

Get your BMR and multiplier now with the right Activity Multiplier

  • sitting down = BMR x 1.2 (little or no exercise)
  • Lightly active = BMR x 1,375 (light exercise: 1-3 days per week)
  • Moderately active = BMR x 1.55 (moderate exercise: 3-5 days per week)
  • Very active = BMR x 1,725 ​​(intensity exercise: 6-7 days per week)
  • Very active = BMR x 1.9 (daily vigorous exercise and vigorous physical activity)

Now, reduce this number by 15%-20% and you will have the required calories for your body.

Here is an example:

Jennifer weighs 155 pounds, she’s 38 years old, 5’3″ tall, and she’s active. To find her BMR, plug her numbers into the formula. First, convert pounds to kilograms and from inches to inches. to centimeters.

155 pounds x 0.454 = 70.4 kg and 5’3″ = 63 inches = 63 x 2.54 = 160.02 cm

655 + (675.84) + (288.04) – (178.6) = 1.440

BMR x Activity Level = 1440 x 1.55 = 2,232 So Jennifer’s maintenance calorie count is 2,232 calories per day.

For healthy weight loss, Jenifer’s recommended calorie intake is 1,786 calories per day (2,232 – 20% = 1,786)

Now that you know how to determine the recommended calorie intake for safe and optimal weight loss, you have another tool you can use to improve your weight loss success.

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