How to calculate calories for weight loss?

Hi everyone! I need help. I exercise 4-5 times a week, but I can’t figure out exactly how many calories I need to start losing weight. Everywhere they write differently. Someone says that you just need to count calories, others say that you need to take into account not only physical activity, but also your basal metabolic rate (BMR). How to do it correctly? Has anyone had experience with similar calculations?

 

I also went through this and can share my experience. To correctly calculate calories, you need to take into account two indicators: BMR (basal metabolic rate) and TDEE (total daily energy expenditure). The most convenient way is to use bmr and tdee calculator. This calculator calculates your BMR based on age, weight, height and gender. Then it takes into account your workouts and shows how many calories you need to maintain your weight. If you want to lose weight, you need to reduce the number of calories from TDEE by 10-20%. This will create a deficit, but will not cause much stress to the body. I did this, and I was able to lose weight without problems.

 

That's great! Thank you so much for your help! Calculating TDEE is important for achieving individual goals for weight control, weight gain or weight loss. This is because daily energy intake must be balanced with energy expenditure. If energy intake exceeds the TDEE, it can lead to weight gain; energy intake below the TDEE can lead to weight loss.