With so much information about weight loss and millions of different diets, yet people ask how many calories do we need personally? It is a fact that the answer to this question is not the same for every type of person. While the recommended daily allowance (RDA) is estimated data, the actual amount of calories depends on the age, height, activity level and other factors.
Another important factor when determining calorie needs is what is your goal. Want to lose weight, increase muscle mass, or save your weight? Your goals have a significant impact on the amount of calories you eat.
If you just want to maintain your weight
If you just want to maintain your weight it is simple, eat the right amount of calories according to calorie calculator formula. So you will not lose or put on weight, but will maintain its current healthy and tight body.
How many calories in one kg
Experts say that one pound of fat is 3500 calories. So to start losing weight in theory you have to eat 500 less calories a day than you normally need. Nutritionists recommend limiting these 500 calories of carbohydrates and proteins. It is important to exercise regularly in order to help your metabolism burn more calories.
How to build muscle mass
Experts say one kilogram lean muscle tissue contains about 2000 to 2500 calories so to build a muscle at quickly you need about 850 calories more than you need for the day. And of course a lot of training and exercise. If there is no training then the extra calories turn into fat, not muscle!
How to calculate calories needed formula
A good starting point is using a formula that takes many factors into for determining calorie needs.
Here is a simple formula to calculate the daily calorie intake based on your weight and activity level:
* For non-active people: Weight x 14 = calculated in calories per day
* For moderately active people: Weight x 17 = calculated in calories per day
* For active people: Weight x 20 = calculated in calories per day
This formula is simple and quick calculation. There are also many online calculators that you can use, they take into account your age, height and activity level.
In the following pictures you can get an idea how 200 calories look like: