Your daily caloric needs obviously depend on too many factors to establish an absolute rule. But it is already good to have a basis for calculation.
This is what Sport Chez Soi offers you with this free calorie calculator. Then you will learn everything you need to know about calories and fat loss.
Table of Contents
- Calculate your daily caloric needs
- How many calories should you eat?
- What are calories?
- Find an online calorie calculator
- How to Reduce Your Calorie Intake Without Starving
- Adopt a protein diet
- Avoid sugary drinks and fruit juices
- Calculate calories from carbs
- Drinking more water helps lose weight
- Exercises and resistance training
- Can you lose weight without counting calories?
- Conclusion on the calorie calculator
Calculate your daily caloric needs
How many calories should you eat?
On average, a woman needs to eat about 2000 calories a day to maintain herself and 1500 calories to lose 500 grams a week.
A man generally needs 2500 calories to maintain his weight and around 2000 to lose 500 grams per week.
What are calories?
A calorie is a unit that measures energy. Calories are generally used to measure the energy content of foods and beverages.
To lose weight and achieve your ideal weight, you must burn calories by creating a deficit. In other words, you need to eat fewer calories than your body burns each day.
Find an online calorie calculator
There are applications where you can quickly and easily fill in the foods you eat to keep track of your calorie intake. The one I prefer to use is called FatSecret and it is free.
Each time you add what you ate in the morning, noon and evening, the application tells you the nutritional value of the food. At the end of the day, you will see at a glance if you have been reasonable or not 😉
The only downside is that you have to be rigorous to record each entry in your food diary. That's why I don't encourage doing this for very long, but you can stick with it for a few weeks to find out if you're able to achieve your goals daily in calories.
It is highly recommended that you use a calorie counter first to see how many calories, carbohydrates, proteins, fats, fibers, vitamins and minerals you are really consuming.
Seeing numbers like this can often be a revelation, because we often tend to minimize our calorie consumption.
How to Reduce Your Calorie Intake Without Starving
Calories are simply a measure of energy. It is recognized that to gain weight, it is enough to eat more than your caloric expenditure. This is called the law of thermodynamics. Conversely, you lose weight if your energy expenditure is superior to the caloric value of what you put in your stomach. Logic !
That said, reducing the calories without taking into account food you eat is usually not a sustainable way to lose weight. While it works for some people, most end up feeling hungry and giving up on their calorie restricted diet.
For this reason, it is highly recommended to make some changes to maintain a calorie deficit over the long term, without feeling hungry.
Adopt a protein diet
Protein-rich foods reduce appetite, cravings and increase the number of calories you burn. When it comes to reducing body fat, protein is the king of nutrients. Adding protein to your diet is the easiest, most effective, and most delicious way to lose weight with minimal effort.
From studies like the NCBI (in English) show that protein increases both your metabolic rate and help to reduce your appetite. Because protein requires energy to metabolize, a high protein diet can increase calories burned by 80-100 Calories per day.
Protein is also by far the most satiating nutrient. A study showed that people who ate 30% of calories as protein automatically ate 441 fewer Calories per day.
In other words, one can easily reduce the calories one eats by simply adding protein in every cooking recipe.
If you want to have an easy and quick recipe for each meal, click on the program link Metabolic Cooking below. You will find more than 250 recipes for salads, mixed dishes and desserts, not to mention more than 50 smoothies:
Protein can also help fight cravings who are your worst enemies. According to one study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60%. At the same time, a decrease of 50% in the urge to snack late at night was noted.
So, if you want to lose weight sustainably and with minimal effort, permanently increase your protein intake. This is possible not only with animal proteins, but also with vegetable proteins if you combine the right vegetables and starchy foods. You can also have it easily in the form of food supplements like these:
Not only will it help you lose weight easily, but it prevent you from gaining weight in the future.
ABSTRACT : Increasing your protein intake can boost metabolism, fight cravings, and significantly reduce appetite. It can even lead to automatic weight loss.
Avoid sugary drinks and fruit juices
Another relatively easy change you can make is to eliminate calories from liquid sugars of your diet. This includes sodas, fruit juices, chocolate milk and other drinks with added sugar. These products are probably the prime culprits of the obesity epidemic, because the brain does not register liquid calories in the same way as solid calories.
Of course, the harmful effects of sugar go beyond weight gain. He may have disastrous effects on metabolic health and increase the risk of many diseases including type 2 diabetes and certain cancers.
While small amounts of natural sugars from foods like whole fruits are absolutely fine, large amounts of added sugar can be an absolute disaster.
ABSTRACT : It is important to avoid sugary sodas and fruit juices because liquid sugar promotes insulin production and fat storage.
Calculate calories from carbs
Reducing carbohydrates is a very effective way to lose weight because it reduces appetite. Studies have shown that a low carb diet can cause you to lose approximately 2 to 3 times more weight than a low-calorie, low-fat diet.
Not only that, but low carb diets also have many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
You should know that a high consumption of carbohydrates leads to blood sugar spikes followed by phases of hypoglycaemia due to increased insulin production. This explains why industrial food does not satisfy.
Of course, you don't have to follow celebrity diets with only hyper controlled foods. Just be sure to eat good quality carbohydrate sources, high in fiber, focusing on whole foods. If you stick to real foods, the exact composition of your diet becomes less important.
ABSTRACT : Reducing your carb intake can help you lose weight without complex calorie counting. It will simply naturally reduce your appetite by avoiding blood sugar spikes.
Drinking more water helps lose weight
A very simple trick to increase weight loss is to drink more water. Consuming about 8 tall glasses or 2 liters of water a day can cause you to burn about 96 calories moreover. However, when you drink water can be even more important because if you do it before meals, you will reduce your hunger and eat less.
Combined with a healthy diet, drink more water, especially before meals will accelerate your weight loss.
The caffeinated drinks like coffee and green tea are also excellent. Their caffeine content can boost metabolism somewhat, at least in the short term.
ABSTRACT : Studies have shown that water can boost metabolism. Drinking half an hour before meals can help you eat less.
Exercises and resistance training
When we eat fewer calories, our body compensates by saving energy, and therefore burning less energy. This is why long-term calorie restriction can significantly reduce metabolism. It also explains why many restrictive diets end up failing.
Not only that, but they can also lead to loss of muscle mass. It's bad for burning fat over the long term because muscle is metabolically active.
The only proven strategy to prevent this effect is to resistance exercises or strength training. I sometimes avoid the word bodybuilding because it scares women, but it shouldn't 😉
Strength training has been shown to prevent the metabolism from slowing down when dieting to lose weight. Of course, if you're trying to lose weight, you usually don't want to melt muscle, just lose fat.
To compensate, you can do exercises at home, such as push-ups, squats, pull-ups, sets of abs, etc.
Of course, exercise has other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy, and better quality of daily life.
ABSTRACT : Strength training is important because it reduces muscle loss and keeps your metabolism from slowing down.
Can you lose weight without counting calories?
Yes, you can do without a calorie calculator provided you understand the process of weight gain and fat loss. Sure, you didn't gain weight in a day, and you're definitely not going to get rid of your fat in a day. But you can speed up the process if you understand how your body stores and releases fat.
This is all that I invite you to discover in my program. He will teach you simple techniques, but demonstrated by Science, to get rid of definitively extra pounds. To know everything, click immediately on the button just below:
Conclusion on the calorie calculator
The number of calories you need per day depends on your desire to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity level and your metabolic health.
Reduce calories doesn't necessarily mean starving yourself.
A few simple changes in your diet and lifestyle like exercise, staying hydrated, increasing protein intake, and reducing carbohydrate intake can help you lose weight without starving.
Use our free calculators
Calories per sport
Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API