# How many calories can you eat per day?

Anyone sticking to a diet or a healthy diet is forced to calculate daily how many calories you can eat per day in order to lose weight without harming your body and what you should eat.

We will help you deal with this issue.

## How many calories can you eat per day

The daily rate of calories should be calculated individually for each person, based on his current weight, height, build and the result he wants to achieve.

First of all, you need to figure out how many calories you need to use to stay at the same weight as now. This can be done by special formulas for calculating the main metabolism. Today, there are two basic formulas by which it is easy to calculate how many calories per day each individual person can have in order to lose weight:

- Harris-Benedict Formula. It was created in 1919 and is more likely for people leading an active lifestyle.
- Formula Muffin-Dzheora.This method of calculation is more modern and makes it possible to calculate how many calories a person who leads a sedentary lifestyle spends.

You can make a calculation using both formulas.

In order to lose weight, you need to consume calories a little less than daily burn. Experts recommend reducing the number of calories by no more than 20%, so that weight loss is smooth and does not lead to any diseases. In order to find out the final result, reduce the figure obtained by the formula by 20% (that is, divide it by 0.8). This is the amount of calories that you can eat daily to lose weight.

## What to eat to lose weight

Of course, just counting the number of calories is not enough to lose weight. Should follow a certain diet. Try to eat often, but a little bit. Ideally, you should have 3 main meals and 2 snacks. It’s good if breakfast consists of porridge or some other cereal dish, lunch is soup and the second is from meat and vegetables, and dinner is from vegetables. Of course, a full-fledged diet is best worked through with a specialist.