The secret to not gaining weight and consuming the same amount of calories you spend each day. On average, a 35-year-old woman, who weighs 60 kg, who does not do any physical activity and who works sitting, needs about 2000 calories per day, and we also call it total caloric expenditure.
This corner is what your body needs to ensure the functioning of all organs and systems, even if you eat a higher caloric level, the excess will be stored in the body and will have an increased weight, and if you consume a smaller amount, she will lose weight and lose weight, because the weight changes are directly related to the caloric intake consumed daily. .
To find out how many calories you need each day, put the data in a calorie calculator:
To find out how many calories your body needs to stay healthy, you can use the following mathematical formula:
Woman:
The next step is that you have to deal with the type of activity that I do every day and that is why you have to multiply the value found in the high range by:
Men:
After finding the value of X, you must multiply the found value by
If physical activity is accounted for, people who do not perform any physical activity, who work in the workshop and who sit too long will be linked. Moderate tasks are those that require greater physical effort, such as dancers, painters, workers and alba-iles, for example. Know how to calculate the calories you get from food.
To lose 1 kg of body weight, you must burn about 7000 calories.
It is possible to burn more calories by increasing the level of physical activity, some activities burn more calories than others, but they also depend on the effort that the person must put to achieve the perfect activity.
For example: a class of aerobics burns an average of 260 calories per hour, while an hour of zumba burns about 800 calories.
But there are small habits that can change so that my body consumes more calories such as changing TV channels without using the remote control, washing the car and doing domestic activities like vacuuming with a brush. Within a few hours, they help burn more fat and therefore lose weight.
But on top of that, you also need to reduce the weight you have to reduce the calories you eat through food, so it’s a good bet to avoid fried foods and foods high in fat and sugar, as they are bad foods with lots of calories.