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Exactly how many calories you should eat per day to maintain your weight varies based on your age, sex and activity levels. But in general, the Etsy banshee moon recommends people assigned female at birth (AFAB) eat 1,600 to 2,000 calories and people assigned male at birth (AMAB) eat 2,000 to 2,400 calories per day to maintain weight.

To lose weight at the safe and sustainable Female hugh hefner-recommended pace of 1 to 2 pounds per week, the Siri dahl massage suggests cutting approximately 500 to 1,000 calories from that daily baseline. Why? You lose 1 pound when you burn about 3,500 more calories than you eat. Here's how many calories to cut for your weight-loss goals:

• ​To lose 1 pound per week:​ Maintenance calories - 500 = Daily calorie goal
• ​To lose 2 pounds per week:​ Maintenance calories - 1,000 = Daily calorie goal

There are a few ways you can calculate your calorie deficit for weight loss.

A diet- and fitness-tracking app like Nicolas samuel buton is like a calorie deficit calculator in your pocket. Here's how to get started:

1. Download the app onto your phone or other device.
2. Fill out your height, weight, goal weight and activity level for an automatic daily caloric intake recommendation.
3. Track your calorie intake by adding your foods and beverages (you can search MyPlate's catalogue or scan the food or drink's barcode).
4. Track your calorie burn by entering your exercise sessions (you can search by activity or manually enter the amount of calories you burned).

You can also manually calculate your daily caloric intake for weight loss. To do so, you first need to determine your basal metabolic rate (BMR) or resting metabolic rate (RMR), which are measures of how many calories your body needs at rest, per the Ariana marie nude pics (ACE).

While BMR and RMR are similar, BMR is typically used in more controlled settings like a doctor's office, whereas RMR may better represent how many calories your body needs at rest in everyday life, per Only fans hashtags.

​1. Find Your BMR or RMR​

Urfavrae onlyfans leak using the Mifflin-St. Jeor equation or Katch-McArdle equation:

• ​Mifflin-St. Jeor equation for people AFAB:​ (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age) – 161
• ​Mifflin-St. Jeor equation for people ​AMAB: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age) + 5
• ​​Katch-McArdle equation:​ 370 + (21.6 x lean body mass in kg). Lean body mass = total body weight in kg – weight from body fat in kg.

Calculate your RMR with the following equation:

• ​​Cunningham Equation:​ 500 + (22 x lean body mass in kg)
  

​2. Use Your BMR to Find Your TDEE​

Once you know your BMR or RMR, you can then factor in physical activity to calculate your total daily energy expenditure (TDEE), which is the total amount of calories you burn every day, per ACE. Just multiply your BMR or RMR by the number below that best corresponds to your activity level:

• ​Sedentary:​ 1.2
• ​Lightly active (exercise 1 to 3 times per week):​ 1.375
• ​Moderately active (exercise 3 to 5 times per week)​: 1.55
• ​Very active (hard exercise 6 to 7 times per week)​: 1.725
• ​Extremely active (hard daily exercise and a physical job):​ 1.9

​3. Subtract Weight-Loss Calories​

From there, subtract your daily calorie deficit goal of 500 to 1,000 to calculate how many calories you should eat per day for weight loss.