How many calories do I need in a day?
On average, we assume 2,000 kilocalories (kcal) for women and 2,500 kcal for men. If you have a healthy weight, you will remain quite balanced with this guideline. That means you don't gain weight and don't lose weight. (1)
How many calories burn a day to lose weight?
If you want to burn 1 kilo of body fat, that equals about 7700 calories (kcal). If you eat 500 fewer calories every day than you burn, you lose 1 kilo of fat per 2 weeks according to this rule.
However, the study on which that 7,700 calories is based is very old. It is based on the idea that about 87% of body fat is actually fat (the rest is, for example, liquids). New methods show a much lower value, namely on average around 4850 (2 ).
In short, first of all, you need to know what you are burning per day. Then you also have to take into account that counting calories is half the story of losing weight.
Read the explanation here for the 5 reasons why calorie counting is nonsense.
Does the amount of calories per day have to do with obesity?
Some diet gurus say the amount of calories has nothing to do with being overweight. In any case, this has not been scientifically proven.
For example, you have studies that clearly show that if you consume too many calories, you increasein weight and BMI (3).
In fact, bmi increases very linearly relative to the number of calories.
So just eat fewer calories a day to lose weight?
Hmm, it's not that simple... Permanent weight loss, easy? NOT!
As a result, some people start to stare completely blindly at calorie counting, while counting calories is only half the story to lose weight.
Calories can mislead you and you can obsessively engage with them, which regularly leads to failed slimming attempts. There are also many misunderstandings around the loss of belly fat.
There are 5 reasons not to constantly count yourself calories. These are:
Reason 1: Calories can trick you
Reason 2: One calorie is not the other calorie (YEP)
Reason 3: Low-calorie products don't always make you lose weight
Reason 4: The number of calories says nothing about its absorption
Reason 5: Slim people don't count their calories
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