People eat different calories foods. Some eat low calorie foods, others eat medium calorie foods, some others eat high calorie foods, and many others eat rich calorie foods. However, it is important to know how our body uses up these calories. Every activity of our body uses calories. For example, when we move our hands or closing and opening of fingers uses some energy. That energy from calories that we get it from the foods we eat.

What are the recommended calories for women and men: The recommended calorie intake depends on various factors, like age and activity level. Most women need 1,600–2,400 daily calories to maintain their weight. Most men need 2,000–3,000 calories.

How many calories our body needs in a day:   if a person does not do any exercises and leads a normal life, he needs 1,600 calories. When you do not do anything, your body uses 1/2 (half) calorie in a minute. Your body uses calories all the time when you ae working, walking, lying, or even sleeping. If a person sleeps for an hour that means his body uses 30 calories since your body organs like heart, lung, digestive system, intestines using calories. When you wake up, and get up from the bed, then your body uses 2/3 to 1 calorie per minute. When you start eating food or reading books, your body is using hands for eating foods or turning the pages of the book, then your body needs 1.5 to 2 calories per minute. When you stand up, your body uses about 2 calorie per minute. If you stand up for an hour that means your body is uses up 120 calories. If you walk slowly, your body needs 3 to 4 calories per minute. If you do brisk walking, then your body uses up 5 to 6 calories per minute. If you go for jogging then your body needs 7 to 8 calories per minute. If you start sunning, then your body takes 10 t 12 calories per minute. This means, as much hard work you do that much calories your body uses up. As an example, if a person runs for half hour that means his body uses up about 300 calories. If that person just walks for half hour that means he uses up only 180 calories.

How to know our calorie expenditure: Your calorie expenditure depends upon how much hard work you do in a day and how much you eat. For example, if a person walks about an hour that means he uses up 360 calories and after coming home, if he eats one slice of bread with butter or peanut butter and honey then his  body gains 300 calories back. Eating of bread with butter gains back your 360 calorie expenditure by one hour walk. That means you will not be able to lose weight by any means.  Remember, one Gulab Jamun, one Samosa, one Kachori, one Pakoda  equals 300 calories. Therefore concentrate on your calorie expenditure and avid eating rich foods like Chapatis or Bhajiyas since those foods nullify your calorie expenditure and your weight loss goal will fail very poorly. The magic formula for losing weight is if you eat appropriate foods to get 1,600 calories and you spend 2,000 calories then you lose weight but if you eat foods that give you 1,600 calories and you spend only 1,600 calories, then your weight neither increases or decreases but it remains the same. To achieve your weight loss dream, eat less calories and spend more calories. It does not mean you should stay hungry but eat lots of low calorie foods such as veggies, salads, soups, fruits, juices and water and spend more calories by doing hard work such as walking, jogging, and running, etc. Heart patients should avoid jogging and running. They are go for just for a walk.

How to understand your weight loss regimen: You need to know what you are eating, how many calories you are gaining, and how many calories you are spending. Change in your food habits add about 80 percent to your weight loss routine and you physical exercise adds only 20 per cent to your calorie expenditure program. Please keep walking and performing Yoga and light exercises in order to toning your body and maintaining its vigor but pay more attention to your Magic Diet  that’s rich in a variety of nutritious, whole foods. This can ensure that you are getting the vitamins, minerals, and nutrients that your body needs to support weight management and overall health. Remember to eat more protein (Dals), avoid sugary drinks, drink more water do more exercises, and reduce your intake of refined carbs, rice fried item, and ultra-processed foods like breads, buns, donuts etc.

What are the potential downsides of counting calories: If you decide to cut calories, be careful not to decrease your intake too much, because it may cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea. Losing weight takes time. You should focus on small, gradual changes rather than rapid weight loss strategies

When trying to lose weight, it is important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. If you choose to combine the two, eating low calorie diet while being more physically active then you will achieve your weight loss target soon.