How many Calories to Eat daily to Lose Weight and Gain Weight?

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Your calorie intake depends on many factors like age, sex, weight and activity level. Men should take a minimum of 2000 calories to maintain their weight while women should take 1600-1800 calories.

Eating less calories with a healthy diet is the best way to lose weight. Eat more calories with a healthy diet if you want to gain weight.

What are Calories?

A calorie is a unit that measures energy provided by foods. The total number of calories we consume determines our body to lose weight or gain weight.

To lose weight you should intake fewer calories by following calorie deficit, while to gain weight you should intake more calories by following calorie surplus. Calories intake is the key to weight management and to maintain a healthy lifestyle.

What are Calorie Deficit?

A calorie deficit means when you are in a calorie deficit you should burn more calories than you consume. A calorie deficit is very much important to lose weight.

Being in a calorie deficit you will start burning more calories so it makes it easy to lose weight. Start calculating the calories in your daily food intake and burn more calories than that to lose weight faster.

What is Calorie surplus?

Calorie surplus means when you are in a calorie surplus you should intake more calories than you burn. Being in a calorie surplus you will start eating more calories so you will gain weight faster.

A calorie surplus is an efficient way to gain weight but eating healthier will make you stronger.

How Many Calories to Consume?

Calories are very important to maintain weight, lose weight and gain weight. Being in a Calorie deficit you will lose weight and being in a calorie surplus you will gain weight.

Start Calculating your calories daily to achieve your goals fast. Without calculating calories you will not get any idea about what you are going to do.

Combine protein, healthy fats, healthy carbohydrates, fiber foods and focus on nutrients. Stop eating unhealthy foods and start eating healthy foods to have a healthy lifestyle.

Here are Calories you should take as per your age.

Calories For Female                                      

9-18 years 1400-2400
19-29 years 1800-2500
30-60 years 1800-2400
61+ years 1800-2400

Calories For male

9-18 years 1400-2200
19-29 years 2200-3000
30-60 years 2100-3000
61+ years 1800-2600

How to Consume Lower Calories to Lose Weight?

weight loss

1. Eat More Vegetables

Vegetables fill you up, which prevents you from eating more, and they help you lose weight quickly. One of the easiest ways to quickly reduce weight is to eat more fruits and veggies. Typically low in calories and high in fiber, vegetables help you feel satiated for longer.

Additionally, they are rich in vitamins and minerals that will support the maintenance of a healthy body. Fruits are still beneficial to your health and can help you feel full even though they have more calories than veggies.

Consuming fruits and vegetables is crucial to maintaining a healthy diet. Vegetables are high in vitamins and minerals and free of cholesterol, fat, and sodium.

2. Consume More Protein

When trying to reduce weight in two weeks, protein is considerably more crucial. To reduce weight, you should consume more protein than carbohydrates because consuming more carbohydrates causes you to gain weight.

Protein can help you feel fuller for longer periods of time and maintain more stable blood sugar levels. You might also want to think about consuming a protein smoothie right before bed or right after your workout.

Egg, chicken, fish, tofu, paneer, and soy chunks are the best sources of protein. The most important point is that you should avoid using oil or only use a small quantity since if you use a lot, your protein will turn into fat.

3. Reduce Sugar and Oil Foods

Sugar and oil foods are bad for your health and make you gain weight and belly easily. Avoid foods that are high in sugar and oil to lose weight and belly fat. Avoid oil-fried items, baked foods, soda and junk foods.

Too much sugar can cause high blood sugar levels and can lead to many diseases. Too much of oil can also lead to a heavy risk of heart disease.

4. Drink more Water

Drinking water is one of the most effective ways to lose weight. It may not be a quick fix, but it will help you achieve your goals. Drink more than 5 litres of water a day, it makes your body healthier. Your body can’t burn fat without water, and it needs a lot more than you might think. Drinking plenty of water also has other health benefits like reducing stress and improving concentration.

5. Weight Training

Weight training also makes you to burn more calories Weight training is the most important component of any weight loss program. It helps you build muscle, which raises your metabolism and therefore burns more calories.

To get an intense weight training workout done as quickly as possible, all you need is a set of dumbbells and a bench or chair. With this equipment, you can do exercises like bicep curls, overhead presses, seated rows, triceps extensions and many more.

Since these exercises work numerous muscle groups at once and require little space to perform them, they are perfect for working out at home or on the go.

How to Consume More Calories to Gain Weight?

gain weight

1. Eat more Protein at Each Meal

Protein is very much important for losing belly fat, it makes your body feel full for a longer time so you won’t eat more. Take protein at each meal (20-30 grams) because protein increases metabolic rate and aids in maintaining muscle mass and strength while losing weight.

Take more lean protein sources such as chicken, fish, tofu and legumes. You can take protein supplements also because it makes it easy to make your meal finish, you can two scoops a day for a healthy diet.

2. Eat Fiber Rich Foods

If you want to consume more calories, you must prioritize nutrient-dense foods to promote general health. Variety is key when it comes to fruits, vegetables, whole grains, lean meats, and healthy fats.

These foods offer important fiber, vitamins, and minerals that support optimum nutrition. Fiber foods are very good for proper digestion so take fiber foods in each meal to have a healthy life.

3. Stay Hydrated

Drink water regularly throughout the day, aim to drink water more than 5 liters a day to avoid dehydration. An important part of maintaining good health is staying hydrated, which also helps with weight gain efforts. For several body processes, such as digestion, nutrition absorption, metabolism, and muscle function, enough hydration is crucial.

4. Strength Training

Strength training is very important in gaining weight with a fast metabolism and building muscles. By doing strength training regularly you can stimulate muscle growth and improve body composition.

Do different workouts which target multiple muscle groups like deadlifts, barbell chest press, barbell shoulder press and squats. Start your workout by doing 15 reps and then low it to 12 reps and finished the last set by doing 8 reps.

Aim to strength train at least two to three times per week, allowing your muscles enough time to recover and adapt. Establish a regular training regimen, and follow it religiously since consistency is crucial.


Tips on Weight loss

Here are the tips for weight loss

Eat Healthy Foods: Eating healthy foods helps you to attain weight loss. Unhealthy foods give you more fat in your body and make difficult for you to attain weight loss so eat healthy protein, fats, carbs and fiber.

Practice Mindful Eating: Eating slowly and properly make you to have healthy digestion. Chew the food and eat properly. Mindful eating helps you to reduce cravings and helps to lose weight.

Eat vegetables and Fruits: Eating vegetables and fruits help you in weight loss because it is low in calories and fat but has good amount of fiber.

Reduce Stress Level:  Stress level causes you to lack of sleep so it makes your body so tired. Doing exercises can make you relieve stress and improve your health. Improve your sleep timings, sleep for 7-8 hours a day for better health.

Tips on Weight Gain

Here are tips on weight gain

Eat Frequently: Eating food frequently is the best way to gain weight. Add healthy protein, fats, carbs and fiber to your foods to gain weight faster. Eat 5 times a day with healthy foods and stop eating sugar and oil foods.

Eat more Calories: To consume more calories increase your portion sizes in your meals to gain weight faster.

Be Consistent: Consistent is key in any process. Be consistent and eat more calories daily. Don’t skip your food and don’t eat late because once you start eating more you will feel so hungry.

Sleep Properly: Sleeping is very important to lose weight. Sleep properly for 8 hours so you will feel fresh and active.

The Bottom Line

Eat the required calories your body wants so you can achieve your goals. Calories depend on many factors like age, sex, weight and activity level. Eat fewer calories if you want to lose weight and eat more calories if you want to gain weight. Be in a calorie deficit if you are looking for weight loss and be in a calorie surplus if you looking to gain weight.

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