How many calories do you have to burn a day to lose weight and what does it depend on to get it

You already know that we like to inform you of everything but do not go crazy telling calories. If what you want is n, the ideal is that you put yourself in the hands of a specialist and that you eat a balanced diet accompanied by regular exercise. But hey, having said that, today we have to talk about calories. It is always said that, to lose weight, you must eat fewer calories than you expend but, how do you know what you are consuming in your day to day? Why does your friend do less sports than you and she loses weight faster? Why does she eat her like a bird and there is no way to remove even a single gram? In general, a person of average weight who follows a balanced diet needs to burn 3500 calories to lose a kilo of fat, but not everything is as simple as this, since you should first know your Basal Metabolic Rate or BMR. Don’t worry, we’ll explain what it is and how to calculate it.

What is Basal Metabolic Rate

The TMB It is the minimum amount of energy your body needs to survive by performing basic functions, such as breathing, blinking, filtering blood, regulating body temperature, or synthesizing hormones. Knowing her will help you realize how many calories you can lose at rest, without the need to do any type of exercise. How is it calculated? with a simple equation call from Harris-Benedictwhich varies according to gender, age, weight and height:

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

BMR in Men = 66 + (5 x height in centimeters) + (13.7 x weight in kilograms) – (6.75 x age in years)

With the basal metabolism calculation, you can see that losing weight also reduces the TMB. This means that the more weight you lose, the less energy your body needs to maintain its vital functions, which would change your weight loss strategies because you should be eating fewer calories.

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one step further

Once you know your Basal Metabolic Rate, you can add other factors related to your lifestyle to really see how many calories you consume throughout the day depending on the sport What you do:

– Sedentary life: TMB X 1.2

– Light exercise (1 to 3 days a week): BMR x 1,375

– Moderate exercise (3 to 5 days a week): BMR x 1.55

– Athletes (between 6 and 7 days a week): BMR x 1.72

– Athletes (every day, morning and afternoon): BMR x 1.9

The result of all these operations are the calories you burn per day, so if you want to lose weight you should consume less. To do it while taking care of your health, the ideal would be to consume r about 500 or 600 calories less a day to lose more or less half a kilo a week maintaining the same rhythm of life.

Basal metabolic rate calculation is a good point to define your strategy to lose weight, but each person is different, so the calculation of the BMR can be accurate globally, but less accurate at the individual. Furthermore, some studies have shown variations in the accuracy of basal metabolic rate calculations compared to non-Western and non-European populations. But we have already told you, the most effective way to define a weight loss strategy that is healthy, sustainable and that provides results, requires medical advice professional.

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