The secret to not getting fat is to ingest the same amount of calories you spend per day. On average, a 35-year-old woman who weighs 60 kg who does no physical activity and who works sitting needs about 2000 calories to survive and we call this basal caloric expenditure.
This amount is what your body needs to ensure the functioning of all organs and systems and whenever it ingest a greater amount of calories, it will gain weight and if you consume a smaller amount, you will lose weight because the weight variations are directly related to amount of calories eaten daily.
Find out how many calories you need to gain weight, lose weight, or maintain weight
How To Know My Daily Calorie Spending
To know the amount of calories your body needs to maintain health, you can use the following mathematical formula:
Women :
- 18 to 30 years: (14.7 x weight) + 496 = X
- 31 to 60 years: (8.7 x weight) + 829 = X
Next you have to take into account the type of activity that you practice daily and for this you must multiply the value found in the above equation by:
- 1, 5 - if you are sedentary or have mild activity
- 1, 6 - if you engage in physical activity or moderate tasks
Men :
- 18 to 30 years: (15.3 x weight) + 679 = X
- 31 to 60 years: (11.6 x weight) + 879 = X
Once you find the value of X you must multiply the value found by:
- 1, 6 - if you are sedentary or have mild activity
- 1, 7 - if you engage in physical activity or moderate tasks
It should be considered a light physical activity people who do not practice any type of physical activity, who work in offices and who sit a long time. Moderate tasks, however, are those that require greater physical effort, such as dancers, painters, freight loaders, and bricklayers.
How to spend more calories to lose weight
To lose 1 kg body weight you need to burn about 7000 calories.
It is possible to spend more calories by increasing your level of physical activity. Certain activities burn more calories than others, but it also depends on the effort one makes to perform the activity perfectly.
For example: An aerobics class spends an average of 260 calories per hour while 1 hour of zumba burns about 800 calories. Check out the 10 exercises that spend more calories.
But there are small habits that you can change so that your body spends more calories, like for example prefer to go to change the channel of the television without using the remote control, to wash the car and also to clean the interior with its own hands and to do domestic activities like to aspire a carpet, for example. Although it seems that they spend few calories these activities will help the body to burn more fat and help to lose weight.
But in addition, if you need to lose weight you should also decrease the calories you ingest through eating and that is why it is appropriate to avoid frying, sugar and fat because these are the foods most rich in calories.
