To lose 1 kg per week it is necessary to reduce 1100 kcal to a normal daily consumption, or about 2 dishes with 5 tablespoons of rice 2 tablespoons of beans 150 g of meat salad.
The reduction of 1100 kcal per day for a week gives a total of 7700 kcal, a value corresponding to the amount of calories stored in 1 kg of body fat.
- However.
- Achieving this level of caloric reduction in the diet is often a big challenge.
- So physical activity is also needed to increase calorie burning and speed up metabolism.
To know how many calories you need to consume per day to lose up to 1 kg per week, the first step is to calculate the basal energy expenditure, which is the amount of energy the body spends just to maintain vital functions.such as lung function or heart rate, for example.
Then we must add the caloric expense carried out by the activities that are carried out during the day and by the physical activity.The final value is the calories needed to maintain your weight stable, without gaining or losing.Do your calculations by entering your data in the following calculator:
Depending on the result of the calculator, 1100 kcal should be reduced, and the end result is the amount of calories that must be consumed per day to achieve the desired weight loss.
To help burn calories and reduce weight, a good strategy is to increase physical activity, which speeds up metabolism and stimulates fat burning.
On average, a 60kg person spends about 372 calories while practicing 1 hour of strength training, while a 100kg person spends about 600 kcal to do the same activity.In fact, the greater the weight, the greater the body’s effort to perform the same activity and ensure oxygen and nutrients to all cells.
Enter your details in the calculator below and see how many calories you expend in various physical activities:
It is also important to remember that the higher the amount of muscle in the body, the higher the energy expenditure of the individual, because the muscle mass consumes more calories than fat to stay in the body.
Weight loss becomes increasingly difficult because during weight loss, the body’s energy expenditure also decreases, as the effort to maintain a body of 80 kg is less than the effort to maintain a body of 100 kg, for example.
In addition, metabolism also slows down with age, so it is common to have more difficulty losing weight as we age, to overcome this difficulty it is necessary to adjust the diet and increase the practice of physical activity, since it keeps the metabolism active.and increases the amount of muscle mass in the body, which helps you lose and control weight.To help you lose weight, find 7 foods that speed up your metabolism.