So, if I eat 2400 calories a day and spend about 500 calories on exercise, then my daily difference is 2400-2200-500 = -300 calories. So, I lost about 300/3500 = 0. 1 kg that day.
How do I know how many calories are in the food I eat? You can never be sure, but you can use a free tool like MyFitnessPal to make a fairly accurate estimate. It will help you create a food diary and count the calories you eat.
How to exercise from calories? MyFitnessPal can also help you determine how many calories you burn through exercise, but you don't want me to eat healthily? Sure, okay? I can spend 2200 calories on 15 winking exercise every day, and I can also spend it on many nutritious foods, which will make me feel better. So the quality and quantity of heat are very important. But here, strictly speaking, we are losing weight. As it turns out, we need fewer calories than we want to lose weight.
But isn't the combination of calories and calories an outdated concept? Well, there must be more basic equations. Your body metabolizes different foods in different ways. Hormones enter the game. You may know that two different people are watching their calories and exercise. One person seems to be losing it, while another person is not. Why?
Let's not be confused. First, try the method I gave above. Determine your basal metabolic rate. Then track the calories you burn and burn through exercise. Use the formula above to see what's different after a few days. For most people, you will find that, on average, all this is feasible. It has done this for me and millions of others. Many others in Mayo Clinic, American Journal of Clinical Nutrition, American government and National Heart, Lung and Blood Institute also agree with this view. However, if you use Google "calories are absorbed from calories", you will see a large number of articles basically subverting this principle.