How Many Calories per Day Should You Consume to Lose Weight?
How Many Calories per Day:
- It’s difficult to lose weight and keep it off if you don’t know how many calories you should be eating every day.
- The number of calories you need depends on your gender, your height, your weight, and how active you are.
- But the truth is, no matter what the experts say or how much research you do, there are many factors that go into determining how many calories per day you should consume in order to shed pounds—and none of them are exact numbers.
A calorie counter
Losing weight is all about consuming fewer calories than you burn off in a day.
There are a lot of variables that go into calculating how many calories you should eat in a day, including your weight, height, age, gender, activity level, and more.
The best way to find out how many calories you should eat is to use a calorie calculator. Simply enter in your information and the calculator will give you an estimate.
Keep in mind that this is just an estimate and you may need to adjust your calorie intake based on how your body responds.
Calculate your daily caloric intake
The amount of calories you need to eat each day depends on your weight, height, age, gender, and activity level. To lose weight, you need to create a calorie deficit by eating fewer calories than your body needs.
Use an online calculator or speak with a registered dietitian to determine how many calories you should consume each day.
Once you know your daily caloric intake, you can begin planning your meals and snacks around that number. Make sure to include a variety of nutrient-rich foods in your diet and to stay within your calorie budget.
One option is using the 1500-calorie rule, which means that women should eat about 1500 calories per day (or about 1200 for men) to lose weight without significantly affecting their physical health.
A more precise way to estimate your recommended daily calorie intake is through the Harris Benedict equation:
F = 370 + (13.7 x W) + (5 x H) – (6.8 x A)
where F is the estimated number of kilocalories needed; W equals the person’s weight in kilograms; H equals the person’s height in centimeters; and A equals the person’s age in years
Make sure your diet is rich in nutrition
A healthy diet is important not only for losing weight, but for maintaining a healthy lifestyle. A nutritious diet includes a variety of fruits, vegetables, whole grains, and lean proteins.
It is important to make sure you are getting enough vitamins and minerals in your diet as well. A registered dietitian can help you create a plan that is right for you.
The number of calories you need depends on how many pounds you want to lose and how quickly you want to lose them.
If you want to lose one pound a week (a safe amount), then it’s about 500 calories per day less than what your body needs.
You should eat about 1,500-1,800 calories per day if that’s the goal.
For those who want faster results, 800-1,000 calories less than what your body needs should be the goal each day; this means eating around 1,200-1,400 calories each day.
Count calories online – free tools
To lose weight, you need to create a calorie deficit by eating fewer calories than you burn. There are a number of free online tools that can help you calculate how many calories you should eat each day to lose weight.
The USDA SuperTracker, for example, lets you input your height, weight, and activity level to estimate the number of calories you need to maintain your current weight or lose weight.
Another option is MyFitnessPal, which offers an easy-to-use food diary.
Other resources include LiveStrong’s Calorie Calculator, WebMD’s Body Mass Index (BMI) calculator, and Weight Watchers points calculator.
Learn how much protein, carbs and fat you should consume
If you want to lose weight, you need to create a calorie deficit by eating fewer calories than you burn. To do this, you need to know how many calories you should be eating each day.
The amount of calories you should consume depends on your weight, height, age, gender and activity level.
A general rule of thumb is that women should consume 2,000-2,200 calories per day and men should consume 2,500-3,000 calories per day.
However, if you want to lose weight, you will need to eat fewer calories than this. For example, if you are female and weigh 150 pounds, you would need to eat around 1,600 calories per day in order to create a 500 calorie deficit.
Set a weight loss goal
Losing weight can be a daunting task, but setting a goal will help you stay on track. A good way to set a weight loss goal is to determine how many pounds you want to lose and then divide that number by two.
So, if you want to lose 20 pounds, your goal would be to lose 10 pounds in six weeks. Another way to set a goal is to figure out how many calories you need to consume in order to lose one pound per week.
For example, if you need 2,000 calories per day to maintain your weight, you would need 1,500 calories per day to lose one pound per week.
If you are more than 15 pounds overweight, it’s recommended that you consume at least 1,200-1,400 calories per day.
If you are within 15 pounds of your ideal weight range, it’s recommended that you consume around 1,600-1,800 calories per day.
Follow this plan and have fun
There are a lot of variables that go into weight loss, including activity level, muscle mass, and metabolism.
That said, a general rule of thumb is that you should consume between 1,200 and 2,000 calories per day to lose weight. Try following this plan for a week and see how you feel.
If you’re not seeing results, talk to your doctor or a registered dietitian to develop a more personalized plan.
As a general guideline, aim for the lower end of the calorie range if you have some weight to lose (less than 10 pounds), or around the middle if you need to shed 30 pounds or more.
Just remember that weight loss isn’t linear; sometimes it stalls out, which can lead people down an unhealthy road of restricting food intake in order to get back on track.
Instead, focus on eating satisfying meals with lots of nutrient-dense ingredients so that you never feel deprived!