This is a simple but highly accurate calorie calculator, along with 5 tips on how to reduce calories in a sustainable way.
Enter your details in the computer To see how many calories you should eat in a day to maintain weight or lose weight.
After calculating the amount of calories you need each day, go to the table below to see how many calories are in every food you eat.
Calculation of calorie intake is based on the Mifflin-St Jeor formula, a formula that accurately estimates your calorie needs during the day .
How Many Calories Do You Need To Eat 1 Day?
An average woman needs to eat about 1300 calories per day to maintain, and 1000 calories to reduce 0.5 kg per week. An average man needs 1650 calories to maintain, and 1300 calories to reduce 0.5 kg per week.
However, this depends on many factors. Includes age, height, current weight, activity level, metabolic rate and others.
>>> If you want to lose weight without having to calculate calories, Please see these 7 tips .
What is Calories?
A calorie is a unit of energy. Calories are often used to measure the energy content of food and beverages. To lose weight, you need to eat less calories than your body needs every day.
Here is a list of free websites where you can insert the food you are eating to track your calorie intake (English):
- MyFitnessPal ( | | | )
- Lose It! ( | | | )
- FatSecret ( | | )
- Cron-o-meter ( | | | )
- Sparkpeople ( | | )
So, How To Reduce The Loaded Calories Without Being Hungry?
We know that, to gain weight, you need to load more calories into your body than calories consumed.
Conversely, if more calories are consumed than calories loaded, you will lose weight.
Calorie reduction here does not mean you have to fast or skip meals, but you still eat enough nutrients but load less calories.
To reduce calorie intake, you should use low-calorie, high-fiber, high-calorie foods to create a feeling of fullness and saturation longer.
And from there, you can maintain a long-term calorie deficit without feeling hungry or appetite.
Here Are 5 Small Tips to Help You Lose Weight Without Being Hungry
1. Eat More Protein
Eating a lot of protein can reduce your appetite, cut about 60% of hunger and increase the calories you burn. ( See the Top 20 protein-rich foods you should eat )
When it comes to weight loss, protein is the king of nutrients. Adding protein to your diet is the easiest, most effective and best way to lose weight with minimal effort; Special protein will help you prevent or significantly reduce the risk of weight gain again.
Many studies show that proteins help your body speed up metabolism and contribute to lowering your appetite. Because protein requires energy to metabolize, a high-protein diet can increase calories burned up to 80-100 calories per day.
Protein is also the most satisfying nutrient ever. One study found that people who eat about 30% of calories will automatically eat less than 441 calories a day.
In other words, you can easily increase your calorie intake and reduce your calorie intake by simply adding protein to your daily diet.
In one study, 25% of protein calories reduced obsessive thinking about food by about 60% and reduced night appetite by about 50%.
For more details, read this in-depth article The amount of protein you should eat .
Thus, increasing the amount of protein can boost metabolism, fight appetite and significantly reduce cravings, helping you lose weight automatically.
2. Avoid Drinking Bottled Soda
You should know that bottled soft drinks or sugar-containing fruit juices are the fastest fattening food list in a modern diet. Therefore, you should remove the liquid sugar calories from your diet.
Many studies have shown that sugary drinks increases the risk of obesity, especially in children up to 60%. Moreover, they also seriously affect digestive health and increase the risk of all types of diseases.
You can add sugar to your body by eating fruit. Sugar in fruit is a natural sugar that is good for health, especially the fiber of fruit will contribute to your weight loss process more effectively.
Note: It is important to avoid sugary soft drinks and fruit juices.
3. Drink plenty of Water
One day you should Drink at least 3% of your body weight . If summer or sweaty activity, you should add more water according to the needs of your body.
Many studies show that drinking about 2 liters of water (or 8 glasses of water) a day can help you burn about 96 calories a day.
In one study, drinking half a liter of water before main meals for about 30 minutes will help you lose 44% more weight in about 12 weeks.
In addition to filtered water, you also should add 1-2 cups of fresh lemon juice, green tea add fresh lemon every day This will help to speed up the metabolism in your body more and more quickly, while also helping to consume more calories in a shorter time.
Studies show that drinking water can increase metabolism. Taking 30 minutes before a meal can help you eat less calories.
As you know, when we eat less calories, our bodies will always tend to burn it less. And that's why limiting calories over a long period of time can drastically reduce your metabolism.
Not only that, long-term calorie restriction not only loses muscle mass but also slows or delays your metabolism. And regular exercise is the best solution to help you overcome this situation.
Moreover, besides a healthy diet, exercise will help you lose weight faster, more effectively, live longer, have lower risk, get more energy and feel better every day.
Lifting weights is important, because it inhibits muscle loss and prevents slow metabolism.
5. Reduced Carb Quantity, Specially Refined Carb
Cutting down or removing refined carbons from the daily diet is a very effective way to lose weight.
Studies have shown that if you eat a Low-carb diet you may lose 2-3 times more weight than a Low-fat diet with calorie restriction.
Not only that, diet has Low carb content There are also many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
However, if you do not want to follow Low-carb mode , friend Just make sure to choose healthy foods that are healthy, such as: cracked rice, oatmeal, green leafy vegetables, fruits, natural fermented yogurt ... etc.