The Number Of Calories Are Essential Per Pound to keep an appearance Weight - Nutrition

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How Many Calories To Maintain Weight?

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How Many Calories Should You Eat to Lose Fat & Maintain Muscle

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Greg O’Gallagher (Kinobody) talks about “How Many Calories Should You Eat to Lose Fat & Maintain Muscle”..
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How Many Calories Do You Need to Cut to Lose 1 Pound Per Week?

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The vast majority of Americans taking part in the 2016 Parade/Cleveland Clinic Weight-Loss Survey selected the wrong answer! Dr. Gordon Blackburn, director of cardiac rehabilitation at Cleveland Clinic reveals the shocking correct answer..
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how many calories should I eat to maintain my weight? (your maintenance calories calculator)

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#calories #weightloss #maintenancecalories

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How Much Body Fat and Calories are Needed for Maximum Muscle Growth? (Part 1 Growth)

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In this video (Part 1 of 2) I discuss how to maximize muscle growth. I explain the best, fastest, and smartest way to grow muscle..
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How Does Exercise Impact Weight Loss?

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Developed and produced by http://www.MechanismsinMedicine.com.
Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity..
In humans there is a fine balance between energy intake and energy expenditure..
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity..
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs..
Energy expenditure depends on a number of factors..
This includes the starting body weight, the basal metabolic rate and physical activity..
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done..
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories..
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour..
If an individual walks for an hour at 3 miles per hour..
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut..
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure..
If this activity continues for a period of two to four months, body weight is reduced as depicted..
The initial weight loss is the result of a negative net energy balance..
The negative energy balance is because energy expenditure exceeds energy intake..
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily..
The chart depicts changes in body weight over time..
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking..
They have reached a plateau..
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases..
When the basal metabolic rate decreases, there is a decrease in total energy expenditure..
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace..
The weight is re-gained as a result of a positive energy balance being created..
Energy expenditure is now less since the physical activity has been stopped..
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase..
This is characterised by gaining a small amount of weight..
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure..
If there is no change in energy balance, there will not be any further change in weight..
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure..
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise..
In summary then, weight loss plateau’s are expected and can only end with continued exercise and a net negative energy balance..
Stopping exercise or increasing calories will lead to weight gain..
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

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How To Calculate Maintenance Calories | 2 Ways

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How to calculate maintenance calories? There are two basic ways to accomplish this. In this video I will discuss the two methods which have been most commonly used and the one I prefer. Here is a basic explanation of how we calculate maintenance..
Link to Harrison Benedict Calculator: https://www.omnicalculator.com/health/bmr-harris-benedict-equation.
I will explain the diet recall method in the video..
The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 percent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) (6.8 x age in years) = BMR.
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) (4.7 x age in years) = BMR.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2.
If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375.
If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55.
If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725.
If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9.
Total Calorie Needs Example.
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight..
Calorie Needs to Lose Weight.
There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie reduction alone, or by a combination of eating less and doing more. This combination of healthy eating and physical activity is best for achieving and maintianing a healthy weight..
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories is too much. As a guide, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low..
How many calories should I eat to maintain my weight

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The resulting number is the total calories per day needed to maintain weight. Relatively inactive men should multiply their weight by 13 and women, by 10. A moderately active woman who weighs 150 lbs. would need 1,800 calories per day to maintain her weight.

To maintain weight, the chart below shows you your daily calorie limit. It’s based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men. To lose weight

Calculate the number of calories you need a day to maintain your weight. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. Switch to Metric Units Age years. Height ft. in.

So think of your calorie estimate as a starting point and adjust it up or down as you alter your.Take your body weight in pounds and multiply by 10. The result is the minimum calories needed to sustain your weight. For example, a 190-pound person needs approximately 1,900 calories to maintain metabolic activity and weight.

You consume 10 calories per pound a day.For example, a 35 year old lady who weighs 60 kgs (132 lbs), is 165 cm tall and exercises 4 times a week will need to consume approximately 2000 calories in order to maintain her weight.This calorie tool is designed to offer you a personalized estimation of how many calories you require daily in order to either maintain your weight, lose one or two pounds per week or gain one or two pounds. There are two measurement tabs that you can choose from, English and Metric so you can use whatever units suit you most.

For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period. It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight.In order to maintain your current weight, you must consume the same number of calories as you burn. Calories in is equal to calories out. Conversely, if you are wanting to lose weight, this can be accomplished by consuming less calories or burning more calories, i.e. calories in is less than calories.

For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men.

If your actual body weight falls within 10% (above or below) the weight calculated, you are within a healthy weight range! Note: Please be advised that this calculator is not intended for those under the age of 18, under 5 ft. tall and 7 ft. tall and over.If you don’t exercise much or at all, you require about 13 calories per pound of your body weight to maintain a healthy weight, according to Harvard Medical School.

So you would need to get approximately 2,100 calories a day to maintain a body weight of 150 pounds and 30 percent body fat with lifestyle considerations. And of course, your diet should include a healthy mix of protein, carbs, and fat. You can calculate the exact macronutrients with our macronutrient calculator.

Calorie Needs for Fat Loss.This weight-loss rule is ubiquitously known as the “3500 kCal per pound rule” which is, unfortunately, very unprecise as it was “derived by estimation of the energy content of weight lost but it ignores dynamic physiological adaptations to altered body weight that lead to changes of both the resting metabolic rate as well as the energy cost of physical activity” [1]. Weight loss works differently for persons of average.A pound of body fat may contain anywhere from 3,436 to 3,752 calories.

However, it is a myth that just eating 500 fewer calories per day (3,500 per.If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. If you are sedentary, you will also need to build more activity into your day.

List of related literature:

Convention has been to “start low and advance slow” and to prescribe initial diets in the range of 30 to 40 kcal/kg of body weight per day (approximately 1000 to 1600 kcal/day) (APA, 2006), but this approach recently has been challenged.
fromKrause’s Food & the Nutrition Care Process, Mea Edition E-Book by L. Kathleen Mahan, Janice L. Raymond Elsevier Health Sciences, 2016
Importantly, the “3,500 kilocalories (kcal) per pound” rule, a static weight loss concept that states that cutting food intake by 3,500 kcal results in 1 pound of weight loss, has recently been challenged (Thomas et al., 2013).
fromHandbook of Obesity Treatment, Second Edition by Thomas A. Wadden, George A. Bray Guilford Publications, 2019
As an example, an active 160-pound male desirous of some weight loss might restrict his total dietary intake to around 2,550 calories per day (consuming up to 50 percent more calories on extremely active days).
fromThe Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability by Eric Horst Falcon Guides, 2016
Although “normal” intake varies considerably among individuals, we project that the average 200-pound woman eats approximately 2,400 calories a day to maintain a steady weight (12 calories per pound per day).
fromHandbook of Treatment for Eating Disorders by David M. Garner, Paul E. Garfinkel Guilford Publications, 1997
If we use a rough guideline of 12 cal/lb as an average caloric intake during the lowcarb week, an individual might alternate a day at slightly lower calorie levels (for example one day at 11 calories/pound) with days at slightly higher calorie levels (14 calories per pound) to get fat loss going again.
fromThe Ketogenic Diet: A Complete Guide for the Dieter and Practitioner by Lyle McDonald, Elzi Volk Lyle McDonald, 1998
Because each pound of body fat represents about 3,500 calories, consuming 500 fewer calories a day than needed should result in a weight loss of about 1 lb per week.
fromAlters and Schiff Essential Concepts for Healthy Living by Jeff Housman, Mary Odum Jones & Bartlett Learning, LLC, 2015
The average person will have a maintenance caloric requirement somewhere between 14 and 16 calories per pound of current body weight or so.
fromThe Ultimate Diet 2.0 by Lyle McDonald Lyle McDonald, 2003
When considering the sensitivity of the energy balance equation, if caloric intake exceeds output by only 100 kCal per day, the surplus calories consumed in a year equal 36,500 kCal (365 days 100 kCal).
fromExercise Physiology: Nutrition, Energy, and Human Performance by William D. McArdle, Frank I. Katch, Victor L. Katch Lippincott Williams & Wilkins, 2010
At a minimum, you should eat 13 calories per day for each pound of your optimal weight; in general, that means no fewer than 1,000 calories each day for women or 1,200 calories for men.
fromTranscend: Nine Steps to Living Well Forever by Ray Kurzweil, Terry Grossman Rodale Books, 2010
With about 3,500 calories in a pound, a 500to 1,000-calorie deficit each day through decreased food intake and increased physical activity leads to about a 1to 2-pound weight loss per week (Box 12-1).
fromSports Nutrition for Health Professionals by Natalie Digate Muth, Michelle Murphy Zive F.A. Davis Company, 2019