This is a simple but highly accurate calorie calculator, along with 5 tips on how to consistently reduce calories.
Enter your details in the calculator here to see how many calories you should eat in a day to maintain weight or lose weight.
After calculating the calories you need each day, go to the table below to see how many calories are in each food you eat.
How Many Calories Do You Need to Eat?
The average woman needs to eat about 1300 calories a day to maintain, and 1000 calories to lose 0.5 kg per week. The average man needs 1650 calories to maintain, and 1300 calories to lose 0.5 kg per week.
However, this depends on many factors. Include your age, height, current weight, activity level, metabolism level and others.
What are calories?
A calorie is a unit of measuring energy. Calories are often used to measure the amount of energy of food and beverages. To lose weight, you need to eat fewer calories than your body needs each day.
So, How to Reduce Your Calories without Starving?
We know that, to gain weight, you need to load more calories into your body than calories burned.
On the contrary, if you consume more calories than you consume, you will lose weight.
Cutting calories does not mean that you have to fast or skip meals, but that you still eat enough nutrients but eat fewer calories.
To reduce your calorie intake, use low-calorie, high-fiber, water-rich foods to make you feel full faster and longer.
And from there, you can maintain a calorie deficit for long periods without hunger or cravings.
Here are 5 tips to help you lose weight successfully without starving
1. Eat More Protein
Eating a lot of protein can reduce your appetite, cut about 60% of the feeling of hunger and increase the calories you burn. (See the Top 20 protein-rich foods you should eat)
When it comes to losing weight, protein is the king of nutrients. Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort; Especially protein will help you prevent or significantly reduce the risk of weight gain again.
Many studies show that protein helps your body speed up metabolism and contribute to reduce your appetite. Because protein requires energy for metabolism, a protein-rich diet can increase calories burned by up to 80-100 calories per day.
Protein is also the most satisfying nutrient ever. One study found that people who ate protein about 30% of calories automatically ate 441 fewer calories per day.
In other words, you can easily increase your calorie intake and reduce your calorie intake just by adding protein to your daily diet.
In one study, 25% of protein’s calories reduced obsessive thoughts about food by 60% and reduced nighttime cravings by 50%.
2. Avoid Drinking Bottled Soda
You should know that bottled soft drinks or sugary fruit juices are the fastest fattening food list in the modern diet. Therefore, you should eliminate liquid sugar calories from your diet.
Many studies have shown that sugary drinks increase the risk of obesity, especially in children up to 60%. Moreover, they have serious effects on digestive health and increase the risk of all diseases.
You can add sugar to your body by eating fruits. Sugar in fruit is a natural sugar that is very good for health, especially the fiber of the fruit will contribute to your weight loss process more effectively.
3. Drink lots of water
One day you should drink a minimum of 3% of body weight. If summer or sports a lot of sweat, 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 per day.
In one study, drinking half a liter of water about 30 minutes before your main meals helped you lose 44% more weight in about 12 weeks.
In addition to plain water, you should also add 1-2 cups of fresh lemon juice, green tea and fresh lemon every day, which will help boost your metabolism more continuously and faster, and at the same time help to consume more calories in less time.
As you know, when we eat fewer calories, our bodies will always tend to burn it less. And that is why limiting your calorie intake over the long term can significantly reduce your metabolism.
Not only that, limiting calories for long periods of time not only loses muscle mass but also slows down or stagnates 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, lower risk of illness, more energy and feel more refreshed every day.
5. Reduce Carb Amount, Special Refined Carb
Cutting or eliminating refined carbs from your diet is a very effective way to lose weight.
Studies have shown that if you follow a low-carb diet you can lose 2-3 times more weight than a low-calorie restricted diet.
Not only that, but low-carb diets have many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
However, if you don’t want to go on a low-carb diet, you just need to make sure to choose foods that provide healthy carbs, such as cracked rice, oatmeal, leafy green vegetables, fruits, naturally fermented yogurt, etc.