[Effective] Let's know the daily calorie intake to lose weight without difficulty! Explanation of the menu and points to note [Should we aim for 1600kcal? ]

"Is it possible to lose weight with 1600 kcal a day?" "I want to know the daily calorie intake that suits me!"

In order to go on a diet, it is important to restrict your diet and reduce your calorie intake. However, it is difficult to continue with unreasonable dietary restrictions, and I have heard stories of failures that have rebounded.

First, let's find out how many calories you should take in a day! For women, 1600 kcal a day will allow you to go on a diet without restricting your diet too much. In this article

will be explained in detail.

In addition, I am a professional trainer and have provided dietary guidance on dieting to multiple people. If you want to know about the limit of 1600 kcal a day, please refer to it.

Contents

[Age/gender] Let's calculate the amount of calories you consume while on a diet that suits you Many people do not know exactly how many calories they should eat.

So, let's first calculate the calorie intake during a diet that suits you. That way, you'll know what foods you're eating without gaining weight, and it'll be easier to control.

In this chapter,

I will introduce

.

The amount of calories you should aim for per day depends on the amount of calories you burn. Even if you are the same height and weight, if you work mainly standing or sitting, your daily consumption will be different.

For example, you and a model or actress have different amounts of activity and metabolism. Even if you imitate the calorie intake of someone you admire, you won't get the same figure.

Don't worry about the calorie intake of other people.

Use the following formula to calculate the amount of calories you burn in a day.

Daily calorie consumption (kcal) = basal metabolic rate (kcal) x physical activity level

By the way, your basal metabolic rate is based on your current weight.

Male: 22

Female: 21

It will be a value that is multiplied by

.

The physical activity level is shown in the table below.

Activity	Physical activity level	Contents of daily life
low	1.5	Most of my life is sedentary. Not very active.
Normal	1.75	Locus center. In addition, work while standing, customer service, commuting, shopping, housework, etc.
high	2	Standing work. Or you have a habit of exercising.

Reference: Ministry of Health, Labor and Welfare "Dietary Reference Intakes 2020"

Let's actually calculate.

Ami weighs 65 kg. If you calculate the basal metabolic rate, it will be 65 × 22 = 1430 kcal.

I work mainly in apparel and stand up, but I'm not usually active, so my physical activity score is 1.5. When applied to the calorie consumption formula, 1430 x 1.5 = 2150.

Ami's daily calorie consumption is 2150 kcal.

Next is how to calculate the amount of calories consumed by exercise.

Use the formula below.

Calorie consumption (kcal) = METs (*) x body weight kg x exercise time (min) x 1.05

* METs: A value that indicates how many times the calorie consumption during exercise is at rest

If you calculate it here every time, it will take a lot of time, so we recommend using the calorie consumption calculation page provided by Casio.

When the calorie consumption due to exercise increases to 400 kcal, it is better to increase the calorie intake to reduce the burden on the body.

I have introduced the calculation method, but after all it is troublesome to calculate each time. Therefore, I made a list of approximate calorie intake by weight and gender. Please refer to it.

	Male 50-60kg	Men under 60-70kg	Male 70-80kg	Women under 50-55kg	Women under 55-60kg	Women under 60-70kg
Calories (kcal/day)	1700	2000	2300	1550	1650	1800

*Calculate the amount of calories consumed by the Ministry of Health, Labor and Welfare, and use a slightly lower value as a guideline *The standard basal metabolic rate is the average value for all ages. Using 22 males and 21 females who are close to the same age *The activity level is “Low (1.5)” *The average weight is also used

Can you lose weight with 1600kcal a day? Appropriate Calorie Amount for Women's Diet

The reason why 1600 kcal a day is enough to lose weight is because it is an appropriate calorie intake when considering the "estimated amount of energy required for women" indicated by the Ministry of Health, Labor and Welfare. Also, even if you refer to the calorie intake table introduced earlier, it can be said that 1600 kcal is clear.

1600 kcal a day is below the requirement in any case.

Because the calorie intake is less than the calorie consumption, many people should be able to lose weight if they are 1600 kcal a day.

Assuming that you eat 3 meals, adjust your intake to around 500 kcal per meal. However, if you are highly active or have a lot of muscle mass, you should increase your calorie intake because you will be short of calories.

Please try to calculate the amount of calorie intake that suits you with the formula introduced earlier.

In order to lose weight, not only calories, but also the nutritional balance of the whole diet is important.

Even with the same calorie intake

In both cases, the effect of diet will be completely different.

I will also explain nutritional balance later, so please refer to it.

Isn't it enough to just have 1600kcal a day? 3 reasons why you can't lose weight even with calorie restriction

Limiting to 1600 kcal a day is effective for dieting, but calorie restriction alone won't help you lose weight!

There are three reasons why you can't lose weight just by restricting calories.

Let's take it in order.

Excessively restricting your diet and eating too few calories is counterproductive! This is because it causes a decrease in muscle mass and a decrease in basal metabolism, making it difficult to lose weight.

If you restrict your diet unreasonably to reduce calories, your body will become nutrient deficient. The body then breaks down muscle along with fat in an attempt to secure energy.

If you lose muscle, your basal metabolism will drop and it will be difficult to lose weight. Even if you go on a diet, it doesn't make sense if it makes it harder to lose weight.

By ingesting up to 90% of your calorie needs, you can maintain your undercalorie intake and prevent your basal metabolic rate from dropping.

Considering the dietary intake mentioned above, depending on your age and activity level, 1600 kcal a day may not be enough.

Don't limit your diet too much, and try to keep it to 90% of your calorie consumption!

RETIO BODY DESIGN 8 Pockets [Must read] Under-calorie is the key to diet? Explaining the correct way to eat and tips to lose weight https://retio-bodydesign.jp/columns/article/under_calorie “I want to know a diet that will definitely make me lose weight…!” The word "under calorie" that comes out when you look into it to some extent. However, many people may not know exactly what to do. In fact, under calorie is an essential way of thinking to lose weight! If you want to go on a diet, it's worth knowing. So, in this article, we will solve your doubts about undercalorie! What is Under Calorie? Is it under-calorie? Explaining the right way to eat and how to lose weight

Even if you restrict your calories, you won't be able to lose weight if you don't get enough of the three major nutrients called "PFC"! PFC is an acronym for the following three letters.

In particular, if you don't have enough protein, your muscles will be decomposed and your basal metabolism will decrease, so be careful. It is important to be conscious of the balance of PFC.

Aim for a balanced intake of 50-60% carbohydrates, 15-18% protein, and 20-25% fat!

Protein is also recommended for protein intake.

\\Click here to choose protein by taste//

FIXIT Protein Grass Fed Plain 1kgcreated by Rinker

\\Trainer Recommendations //

Choice GOLDEN WHEY Whey Protein Plain 1kgcreated by Rinker

HIGH CLEAR WPC Grass-Fed Protein Organic Cocoa Flavor created by Rinker

These three have the following roles.

< /tbody>

Nutrients	Role
Vitamins and Minerals	Ingested nutrients are effective
Dietary fiber	It works to suppress the absorption of carbohydrates and lipids

Vitamins, minerals, and dietary fiber are abundant in the following ingredients.

Let's take these ingredients together with the PFC balance mentioned above!

How much can you eat with 1600kcal a day? Introducing a specific menu

So far, we have explained that 1600 kcal a day is a suitable amount for dieting, but how many calories can you eat?

If it's an amount that can't be done without too many dietary restrictions, it feels tough to work on...

But don't worry. 1600 kcal a day is about 500 kcal per meal, so you can aim for it without being too patient. From here, I will introduce a specific menu example of 1600 kcal a day.

Reference: Lose weight! menu drill

Breakfast aiming for 1600 kcal a day is the following menu.

This menu contains about 500 kcal, so you can eat enough food in the morning. As an example, the staple food is toast, but there is no problem with rice.

When eating rice, keep it to about 150g (one light bowl of rice). We also recommend using brown rice instead of white rice. Sugar intake can be suppressed, and more dietary fiber can be taken than white rice, so it is useful for dieting.

Lunch aiming for 1600 kcal a day is the following menu.

The calorie content is a little high, but this is 670 kcal. However, as for lunch, I often eat out, and I think some people may be over calorie.

It's okay to eat out, but try to order set meals instead of single items like ramen, and try to include vegetables.

Dinner aiming for 1600 kcal a day is the following menu.

This menu will be 428 kcal less than the morning. The dinner menu is basically a combination of staple food x side dish (or soup) x main dish (main side dish mainly consisting of protein).

In addition to this, adding vegetables that can take dietary fiber and vitamins is even more effective for dieting.

[Danger] 5 major risks of dieting 1000kcal a day

I see posts on SNS from experts advocating a 1000kcal diet a day. Don't think, "If you want to lose weight, you have to restrict calories."

A diet that is too low in calories, such as 1000 kcal a day, is dangerous. Make sure you get the energy you need even when you're on a diet.

Specifically, the following five risks are likely to occur.

I will explain in detail.

If your calorie intake is too low, your period may stop. This is because the body, feeling life-threatening, no longer devotes energy to reproductive functions.

In the first place, menstruation occurs in the preparation stage of pregnancy. Even if you get pregnant without enough calories, it will be difficult to raise a baby in your belly.

It is more important for the body to continue life than to leave offspring.

If your hair loses elasticity and your skin loses moisture, it will make you more prone to aging. This is because proteins and fats are broken down due to lack of calories.

When your body has less protein and fat, your cells will die.

If you don't provide the amount of calories your body needs, you will tire more easily.

It's like gasoline in your car. We also need energy sources to live.

It's not just calories, it's also the lack of vitamins and minerals. The circuit that uses what you eat stops working, and fatigue easily accumulates.

After a few days of low calorie intake, your metabolism starts to slow down. This is to reduce your activity level so that you can survive on fewer calories.

The body is most important to live. If you take in fewer calories, you will consume less so that you can live with that amount.

As a result, you will have a low basal metabolism and low fuel consumption.

If you reduce your calorie intake and lose weight, you can regain your weight by going back to your normal diet. It's obvious that if you return to the original amount of food after becoming a body that can live with less calories, you will be eating too many calories.

It is difficult to lose weight in a healthy way with extreme calorie restriction.

It's not just calorie restriction! What you need to do to make your diet successful

I have explained calorie restriction so far, but there are other important things to do when dieting.

In addition to proper calorie restriction, it is even more effective if you keep the following five things in mind.

Let's take it in order.

It is important to increase your basal metabolism for dieting! This is because it is difficult to lose weight when the basal metabolism is low, and the possibility of setbacks increases.

There are three main types of metabolism:

Name	Details
Active Metabolism	Consumed by physical activity Energy consumed
Diet-induced thermogenesis	Energy used to digest food
Basal Metabolism	Energy needed to sustain life

Of these three, the one that requires the most energy is "basal metabolism". It is always consumed regardless of whether you are moving your body or not, so if you raise it, it will be easier to burn fat.

The basal metabolism of both men and women gradually declines in their mid-teens, but it is possible to raise it with moderate exercise and lifestyle habits! Here are some ways to increase your metabolism:

Even if you can't do it all at once, go little by little to increase your basal metabolism.

It is also important to do muscle training regularly in the diet! Because you can maintain muscle mass and prevent your basal metabolic rate from dropping.

If you go under-calorie, you'll burn muscle along with fat to get the energy you need.

Aside from fat, if you lose muscle mass, your basal metabolism will drop and it will be difficult to lose weight. This diet doesn't work.

If you do muscle training, you can maintain your muscle mass, so you don't lose your basal metabolism. So you can lose fat while preserving muscle.

If you haven't considered muscle training important in your diet, why not give it a try?

Let's do muscle training with a weight and load that can be repeated 10 times at once, and do 3 sets as a guideline!

I think there are many people who are already doing it, but let's also do aerobic exercise such as running.

Aerobic exercise has a fat-burning effect, and if you continue to work on it, it will be easier to drop body fat!

However, there are two caveats to aerobic exercise.

When you do aerobic exercise, you burn not only fat but also muscle, which lowers your basal metabolism. In other words, it is difficult to obtain a diet effect only by aerobic exercise.

Aerobic exercise can burn fat while suppressing the loss of muscle mass when combined with a well-balanced diet and muscle training. Let's continue to combine aerobic exercise and strength training.

It is recommended to continue aerobic exercise for about 30 minutes to 1 hour.

As well as eating and exercising, getting enough sleep is also important! This is because leptin, a hormone effective for dieting, is secreted.

Leptin is a hormone that suppresses your appetite, so you won't feel hungry and it will be easier to aim for under-calorie intake.

On the other hand, lack of sleep secretes ghrelin, a hormone that stimulates appetite. Snacking and overeating are common.

Also, if you don't get enough sleep, your body will become heavy and you will find it difficult to do muscle training and aerobic exercise. It is also important for a successful diet with a positive feeling.

Aim for at least six hours of sound sleep if you can.

Don't set unreasonable goals on your diet. Setting goals that are too high can lead to frustration when you don't achieve them.

One of the reasons diets fail is to set unreasonable goals.

These goals are unrealistic and difficult to achieve. Even if you can achieve it, a weight change of 5% or more in one month will lead to rebound.

Even if you lose weight, it doesn't make sense if you rebound.

It is important to continue without difficulty in order to succeed in dieting. Set a low goal, such as "lose 2 kg in a month" or "do sit-ups 10 times a day", and gradually increase the load!

Also, please refer to the article below for measures to prevent rebound.

RETIO BODY DESIGN [Directed by Trainer] How to avoid repeated rebounds? Three things to make the last diet... https://retio-bodydesign.jp/columns/article/rebound-kurikaesuIf you are reading this article, have you ever experienced rebound? Even though you've worked hard to reach your target weight, you may find yourself losing it back in no time, or if you're not good at it, you may end up gaining more than your original weight. This is due to the decrease in In order not to repeat the rebound, you should do muscle training and moderate dietary restrictions. In this article, we will introduce the cause of rebound, the diet method that does not repeat the rebound, and how to make a mental that does not rebound. ...

[Trainer Directly] How to avoid rebounding repeatedly? Introducing 3 tips to make it the last diet

Summary

Lastly, let's summarize what we have so far.

Limiting to 1600kcal a day for dieting is effective. However, calorie restriction alone is not sufficient for weight loss.

For a diet, a well-balanced diet, exercise, and a regular lifestyle are important. Use this article as a reference to work on your diet and aim for your ideal body shape!

This column also provides information about diet and body makeup. If you want to know more, check out our other articles.

24-hour fitness gym in Okayama "RETIO BODY DESIGN"