One of the best ways to lose weight is to burn more calories than you consume. So, while you burn calories by exercising, you should also be aware of the calories you are consuming from the food you eat. If you want to lose weight then you should know how many calories you should eat in a day.

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In this article, we have made a calculator for you in which you enter some simple information about yourself and it will tell you how many calories you should eat to lose weight.

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  1. What is a calorie?
  2. Calculate how many calories you should be consuming
  3. How to reduce calorie intake to lose weight?
  4. Takeaway

A calorie is a unit that measures our energy. Calories are commonly used to measure the energy content of foods and beverages. To lose weight, you must not consume more calories than you need. Consume fewer calories than your body can control the number of calories it consumes each day.

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It is a very simple yet very accurate scientific calorie calculator. In this, you have been given 5 options, with the help of which you will be able to calculate your calorie intake. Enter your details in the calculator below and try to find out how many calories you should be consuming daily to lose or control your weight.

Women of average weight need to eat around 2000 calories per day and 1500 calories per week to lose 1 kg in a week. Men of an average weight need around 2500 calories per day and should consume 2000 calories to lose one kg per week.

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A calorie is just a way of measuring energy. To gain weight, take in the maximum amount of calories. Conversely, if you want to lose weight, reduce your calorie intake. But don't mindlessly cut out certain foods to reduce calories because the amount of calories present in all foods is different. First of all, you should know how many calories are there in different food items.

Along with this, people who think of losing weight, throw water on their hard work due to hunger and start consuming the same diet again. Therefore, with the help of some important tips, you can control calories for a long period without feeling hungry. Given below are 5 important things that will help you lose weight by making changes in your diet, lifestyle, etc.

Protein intake reduces hunger

When it comes to losing weight, protein is considered to be a very beneficial nutrient for your body. Adding protein to your diet is one of the simplest, most effective, and tastiest ways to lose weight. According to a study, protein increases the rate of metabolism and also helps in curbing your appetite. A high-protein diet burns 80 to 100 calories per day.

Protein keeps you full of nutrients for a long time. One study showed that people who consumed 30% of their calories in the form of protein consumed around 441 calories a day. In other words, you can easily increase or decrease calories by simply adding protein to your diet. Protein also helps fight hunger. According to one study, consuming 25% of calories in the form of protein can help you curb the urge to eat by 60% as well as curb midnight hunger pangs by 50%. If you want to lose weight, then increase the amount of protein in your diet as much as possible. It will not only reduce weight but will also help in preventing weight gain.

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Don't drink sweetened beverages

Along with this, you should remove sweet drinks from your diet. Such as soda, fruit juices, chocolate milk, and other beverages that contain added sugar. All these diets are liked by everyone in today's time but they also have the biggest hand in increasing weight.

Due to everyone's choice of sweet drinks, the brain is unable to refuse them, due to which we start consuming them more and more and increase our weight. A study has shown that sweetened beverages increase the risk of obesity even more. Children who drink sweetened beverages daily have a 60% increased risk. Not only weight gain, but it also increases the risk of metabolic health and all kinds of other diseases.

However, consuming small amounts of natural sugar from foods (such as fruit) is perfectly fine. But excessive consumption of sweetened beverages can prove to be dangerous for your health.

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Drinking water reduces weight

A very simple way to increase weight loss is to drink more water. With this, you can increase the number of calories you burn within an hour. Two liters of water (8 glasses) per day will help your body burn more than 96 calories. If you drink more and more water then it is also beneficial in controlling your appetite because if you drink water before eating food then you will be able to reduce the intake of calories. According to one study, if you drink half a liter of water half an hour before eating, you will be able to lose more than 44% of your weight in 12 weeks.

This combination will help you lose weight even more if you drink more water (especially before meals) along with a healthy diet. Caffeinated beverages such as coffee and green tea are also extremely effective. The caffeine present in them will help in boosting the metabolism for some time.

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Do exercise to lose weight

When we consume fewer calories, our body reduces the process of burning fat. This is the reason why a low-calorie intake over a long period can also reduce metabolism, not only that it can also damage your muscles. Muscle is metabolically active so it lowers metabolism even more. To prevent this condition, you must do exercise or weight lifting.

This will not cause any damage to your muscles and you will also be able to stop the falling metabolism. Along with losing weight, you must stay healthy from the inside as well.

If you cannot go to the gym, then you can do weight loss-related exercises like pushupssquats, sit-ups, etc. Apart from this, also doing some cardio like walkingswimmingjogging, etc. is also very effective in reducing weight. These exercises will not only reduce your weight but will also keep you healthy. Exercise keeps you away from diseases along with weight, gives long life, and also gives you plenty of energy.

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Keep carbohydrates away from you

To lose weight, reduce carbohydrate intake. For those who do this, their appetite decreases and they automatically start eating fewer calories. According to one study, eating a low-carbohydrate diet will help you lose two to three times as much weight as a low-calorie diet.

Not only this, but low-carb diets are also extremely beneficial for health, especially for people with type 2 diabetes or metabolic syndrome. But if you don't want to go on a low-carb diet, that's okay too. Just make sure you eat a diet rich in quality, fiber-rich carbohydrate sources. Because if you keep consuming the same nutrients, then the importance of your diet will decrease.

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Weight can be made balanced to some extent by controlling the number of calories taken daily in the diet. Along with this, by exercising daily and taking care of how many calories are to be burnt, weight can also be reduced. Therefore, here we have given a calorie calculator, through which you can find out how many calories you should burn.

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