How to Calculate Calories for Weight Loss?

There are many formulas for calculating weight loss calories. Generally, the basic calorie intake for males aged 18-30 (kcal) = 15.2 x body weight (kg) + 680, and for females aged 18-30 (kcal) = 14.6 x body weight (kg) + 450. These calculations may vary depending on factors such as gender and age. For good health, it is recommended to maintain a balanced diet, increase aerobic exercise, and adopt a healthier lifestyle to avoid excessive weight gain.

Here are the precise calculation formulas:

1. For males:

• Aged 18-30: Basic calorie intake (kcal) = 15.2 x body weight (kg) + 680
• Aged 31-60: Basic calorie intake (kcal) = 11.5 x body weight (kg) + 830
• Over 60: Basic calorie intake (kcal) = 13.4 x body weight (kg) + 490

2. For females:

• Aged 18-30: Basic calorie intake (kcal) = 14.6 x body weight (kg) + 450
• Aged 31-60: Basic calorie intake (kcal) = 8.6 x body weight (kg) + 830
• Over 60: Basic calorie intake (kcal) = 10.4 x body weight (kg) + 600

Many people trying to lose weight mistakenly believe that the fewer calories they consume, the less likely they are to gain weight, leading to practices such as dieting, avoiding carbohydrates, and restricting sugar intake. However, these approaches are incorrect.

Daily Calorie Intake for a Normal Person

Firstly, adults typically need at least 1500 calories per day to maintain basic bodily functions. Even when resting, our bodies require energy to maintain body temperature, brain function, and cardiopulmonary function. However, the basal metabolic rate varies among individuals, and the required calorie intake may differ based on individual physiological characteristics.

To maintain daily activities and work, a person should consume at least 2000 calories per day, and those who engage in physical activities may require more.

Tips for Eating the Right Amount of Calories

1. Breakfast: It is essential to have a good breakfast, which can include high-fiber whole-wheat bread, cheese salad, protein, fruits and vegetables, and a glass of low-fat milk.

2. Lunch: A regular meal with reduced carbohydrates can be consumed, including whole-grain buns, fish, chicken, and stir-fried vegetables cooked in olive oil. A favorite soup can also be enjoyed.

3. Dinner: It is advisable to avoid excessive meat consumption to prevent gastric discomfort due to reduced physical activity in the evening. Instead, a salad, fruits, and a glass of milk can provide the necessary vitamins and nutrients.