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To figure out how many calories you need to eat to lose weight, you first have to know how many calories you burn every single day. This is known as your Total Daily Energy Expenditure (TDEE) or your maintenance level. TDEE of a person can vary a lot from person to person. So it is a good idea to take a look at what the calorie levels are for average people.

For losing weight:
Men (average): 2200-2700
Women (average): 1400-1800

For gaining weight:
Men (average): 3200-4000+
Women (average): 2200-2500+

For maintaining weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100

There many factors that can influence one´s TDEE. Factors like: Basal Metabolic Rate (BMR), activity level, Lean Body Mass (LBM), weight, gender and age. To get the most accurate measurement you have to take in to account all of these factors. There are many different methods that one can use, some more accurate then others. So to give you an example how you can calculate your TDEE, I will use the Katch-McArdle formula. It is a very accurate method compared to others.

For Example:

You are female
Your weight is 72 kg (158.4 lbs)
Your body-fat percentage is 23% ( 121.97 lbs of lean mass and 36.43 lbs of fat)
121.97 lbs of lean mass is 55.44 kg
Your (BMR) =370+(21.6×55.44)=1497.5 calories

To calculate your TDEE, we also have to take into account your activity levels:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
If you are lightly active then we get:
1497.5×1.375= 2059 calories

If you want to lose weight then you have to consume less than 2059 calories. A 500 calorie deficit is good to start with. To maintain weight you have to stay at the same level. To gain weight you need to consume more calories. Of course this is just on small factor you have to know, if you want to lose weight successfully but it is a good starting point.

Good luck!

We all want beautiful skin, but what about healthy skin?  Don’t we need that in order to be beautiful?  I sure think so.

If our skin is unhealthy, it may be able to be made to look beautiful with makeup or even plastic surgery, but once the makeup is taken off, then what? And if you have to resort to plastic surgery, if there isn’t a healthy bases to keep the skin nourished aren’t you just going to need surgery again?

I’m certainly not one to go the plastic surgery route.  For one thing I can’t afford it, and another thing I don’t like surgery.  To be put under anesthetic for a life threatening disease or a broken bone that needs taken care of is one thing, but to put drugs in my veins for vanity purposes is not my cup of tea.  If it is yours, and you have the bucks go ahead, but my advice to you is that you will still work on keeping your skin healthy, because without health, life isn’t much fun.

To have truly healthy skin we must first start with what we eat and drink.  Eat plenty of vegetables and fruits and nuts.  They have plenty of antioxidants that can combat what free radicals do to our cells.  Some foods that are particularly high in antioxidants are blueberries, cranberries, pinto beans, red beans, apples, pecans and artichokes.  (more…)

The type of exercise you only what you really want. Before you invest, you buy things you do not do the composition and the equipment you want or you pachten.Wenn on something that decide that you do not like much, you do it in top in a short period of time. Do you think much about it and if you hate something, do not invest in them. If you do not find what you want, for what is the least hated items from you is always on foot for most Menschen.Walking is a very good exercise and is suitable for all fitness levels. Anyone can start the program at any time. The duration and intensity of perception differs only by foot. It is also an exercise that may be how to socialize with people you can chat with you while walking and looking for a partner to do so, you will find time to go faster machen.Beim start of an exercise, whatever the type, intensity increases gradually from the upper level minimum. When are in the same department, the intensity is high, you end up you verletzt.Wenn already very urgent need to move, start to walk ten minutes a day and increase it by five or ten minutes a week or two. Also, make it better, take different routes every day and the different partners for each day of the week, you eventually are indeed interested in the centers of fitness and are thus, then go with it. They offer variety of machines and personal trainer who does not doubt that you can delete. Ask when selecting a fitness center, please ensure that you like this, you will not be benötigen.Wenn before they are treated well, you will not be treated, even after accession . In addition, the devices must be properly maintained, which can be found by listening to these machines. If they are a racket when sufficient care is not correct, it presents the plant and machinery gegeben.Wenn what to do, go not safe for sports like tennis or golf. Both are social activities, and you can even meet new people. But if you’re a tennis fan does not work for you and your best option is to golf.

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