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Starting our journey towards a healthy lifestyle can seem overwhelming at times, but fear not, much-wanted advice is here! With so much information available out there, it’s hard to know what to trust and what to follow. Today, let’s discuss one of the most commonly asked questions in the world of health and fitness - How many calories should we be eating a day to stay on a calorie deficit? Firstly, let’s take a moment to understand what a calorie deficit is. In simple terms, it means consuming fewer calories than what our body burns over time. This creates a deficit, resulting in the body burning stored fat for energy. This is why a calorie deficit is crucial for weight loss. The number of calories one should consume to create a calorie deficit varies from person to person depending on factors such as age, gender, height, weight, and activity level. However, a general rule of thumb is to aim for a deficit of 500 - 1000 calories per day to lose one to two pounds per week. Now for the big question - how many calories should one consume to create a calorie deficit? The answer lies in calculating one’s BMR (Basal Metabolic Rate). BMR is the number of calories your body needs to function at rest. In other words, it’s the number of calories required for the body to carry out basic functions such as breathing, heart rate, and body temperature regulation. To calculate your BMR, use the following formula: For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 Once you have calculated your BMR, multiply it by an activity factor to determine the number of calories required to maintain your current weight. The activity factor considers your daily physical activity, and the values are as follows: Sedentary (little or no exercise) - 1.2 Lightly active (light exercise or sports 1-3 days a week) - 1.375 Moderately active (moderate exercise or sports 3-5 days a week) - 1.55 Very active (hard exercise or sports 6-7 days a week) - 1.725 Super active (very hard exercise or sports, physical job or training twice a day) - 1.9 Finally, to create a calorie deficit, subtract 500 - 1000 calories from the number of calories needed to maintain your current weight. It’s essential to keep in mind that weight loss is not just about calorie counting. It’s crucial to consume nutrient-dense, whole foods, include strength training to build muscle mass, and get adequate rest. All these factors work together to create a healthy, sustainable lifestyle. We hope this information helps answer your question on how many calories to eat a day to stay on a deficit. Remember, everyone’s journey is different, and what works for one person may not work for another. It’s essential to listen to your body and make adjustments accordingly. Let’s keep moving towards a healthier, happier life, one step at a time!
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