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One way to lose weight that has been proven to be effective is with a calorie deficit diet. By regulating the amount of daily calorie intake, weight gain will be more controlled.
This method is widely imitated because it is easy to do and doesn’t feel torturous. A calorie deficit diet is not just a diet to lose weight, but can also reduce the risk of various chronic diseases.
A calorie deficit can occur when a person consumes fewer calories than they need to burn each day. Over time, reducing the number of calories entering the body can result in weight loss.
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However, a calorie deficit diet cannot be done haphazardly. Besides that, there is no definite value for reducing the number of calories entering the body. The reason is, each individual’s calorie needs are different. So of course, this diet will be safer if accompanied by an expert.
Reporting from CNN, several cases show that a daily calorie deficit of 500 kcal done consistently can reduce fat by 0.5 kilograms per week.
How to do a calorie deficit
To go on a calorie deficit diet, you must first calculate how many daily calories you need. This can be known by calculating calorie needs through BMR or basal metabolic rate.
The formula for calculating BMR for adult women:
655 + (4.3 x body weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR
Formula for calculating BMS for adult men
66 + (6.3 x body weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) = BMR
After knowing your BMR number, you can also immediately check your daily calorie needs with the following measurements:
Inactive people: BMR x 1.2 Minimally active, occasional exercise and activity: BMR x 1.375 Moderately active: BMR x 1.55 Very active: MR x 1.725 Extra active: BMR x 1.9
So, after getting the results from calculating your daily calorie needs, you just need to proceed to the next step in the calorie deficit diet.
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(fia/fia)