Plug your stats into this site. Eat around that number (your TDEE) to maintain weight. Eat less than that number to lose weight. Eat more than that number to gain weight. It’s not exact though, it’s a rough estimate. If you’re eating 2500 a day and maintaining, you’ll have to eat more to gain. Don’t overthink it. Source: 5 months ago
Actually yes! Your effort is on the right path. First check find your maintenance calories using a calculator and then eat 200-500 calories under it. Low impact cardio can help you lose weight as effectively as high impact cardio. Set yourself a goal of walking at 7k steps a day until you reach the goal of 10k steps a day. Do that everyday while also eating a calorie deficient and with time your body will be lean.... Source: 5 months ago
Check your nutrition requirements on https://tdeecalculator.net/. Source: 5 months ago
According to this calculator https://tdeecalculator.net/, you would need to eat around 2388-2692 to maintain your weight (this is with "light" or "moderate" activity selected). Source: 5 months ago
Calculate your tdee, can do that here https://tdeecalculator.net/. Source: 5 months ago
For a cut, what I did personally was first find my baseline TDEE (I calculated sedentary) at https://tdeecalculator.net/ then entered stats, then on the next page scrolled down and clicked "Cutting" to find out what 500 calories under that was. With that cutting value, xxxx calories per day, that was what I ate every day. Source: 5 months ago
You need to adjust your tdee to your new weight, is minimum but it can make a difference: Https://tdeecalculator.net/. Source: 5 months ago
Yes. I eat about 500 calories less than I should per my TDEE: https://tdeecalculator.net. Source: 5 months ago
Be accurate and careful in tracking calories. Keep to TDEE - 500 or so calories. Sweets may or may not be sabotaging you. It depends upon your insulin sensitivity. I would stay away from any high glycemic foods until you're back on track and then experiment. Source: 5 months ago
Find out your calories for the day. You can use THIS CALCULATOR. Source: 5 months ago
A better way is use a TDEE calculator like this: https://tdeecalculator.net/. Source: 5 months ago
Https://tdeecalculator.net/ Eat 300-500 below your maintenance. Source: 5 months ago
At the core of any and all weight loss is the principle of calories in, calories out. If you consume fewer calories than you burn, you will lose weight. I recommend starting out by finding your TDEE, or total daily energy expenditure, which is the number of calories your body requires to function and maintain itself at your current weight. I recommend a site like tdeecalculator.net. Source: 5 months ago
I would consider checking out r/loseit and looking at the quick start guide and using the tdee calculator or this calorie calculator as a starting point! 1500 calories for your height doesn’t feel quite right. Source: 5 months ago
The only way to lose is eat less than your TDEE. Since you did not provide your weight I can't calculate that for you. Here is where you can put the numbers: https://tdeecalculator.net/. Source: 5 months ago
EDIT: misread your question, you are asking about how much you burn per day. I posted about how to track how much you consume. For burning you want to look up a total daily energy expenditure (TDEE) calculator. I’ve used this one a lot before: https://tdeecalculator.net. Source: 5 months ago
Weight gain/loss is a dietary issue. Like the other commenter also said, there's a huge difference between "not eating that bad" and actually knowing what your eating. Start by estimating your TDEE (consider yourself sedentary), then use an app like Cronometer to track everything you eat in a week. You might not eat "that bad," but I bet it's more than you think. Source: 5 months ago
r u tracking calories? Find out ur estimated TDEE, subtract 500-1000 calories (wouldn't recommend high deficit as it is not sustainable) and it would be ur caloric budget for the day. Use kitchen scale, app such as MFP or Lose It. Eat plenty of protein and clean foods, reduce sugar and other junk. But if ur going to starve urself, eventually u will fuck up and go back to whatever brought u to 116 kg in the first... Source: 5 months ago
In addition to adopting a healthier diet, a great place to start would be to understand your TDEE (total daily energy expenditure) and set calorie targets that align with your goals. You can calculate your TDEE using something like tdeecalculator.net. You can work in a fasting regiment to help you achieve your daily caloric goals. Source: 5 months ago
Finally, you haven't mentioned nutrition. Losing weight is basically all diet. While exercise is excellent for you and you should do it for that reason, exercise influences weight loss only a little. In other words, you can't out exercise a bad diet. Go over to tdeecalculator.net and put in your numbers. It will give you your daily maintenance calories. If you want to lose weight, then aim for eating 500... Source: 5 months ago
Use this to determine the caloric intake you should follow. Literally just stay 100 calories of your number and you'll lose weight no matter what you eat, just slowly. Source: 5 months ago
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