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How Much Calories Should I Eat To Lose Weight

How Many Calories Should I Eat To Lose Weight

How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)

The calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.

Maximize your weight loss efforts by using the results from this calculator and apply them to this visual hack.

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How Many Calories Should You Eat For Breakfast

The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

While many people find that consuming one-third or one-fourth of their total daily calorie intake for their morning meal works for them, others may need to adjust this amount based on their individual needs.

Here Are A Few Things That You Should Keep In Mind When Preparing A Meal For A Child

  • Make sure that it contains a mix of seasonal fruits and vegetables. Having a mix of different colors on the plate can help you achieve this in an easy and healthy way.
  • Add some dairy products or, in case your child is lactose intolerant or intolerant to dairy, add some similar such as almond milk, soy milk, or lactose-free milk and its products.
  • Ensure that there are some starchy foods in the meal, such as potatoes, sweet potatoes, brown or roti, millet, and so on.
  • Try and add some nuts.
  • Include good sources of protein-rich foods such as fish, eggs, green leafy vegetables, dal, and so on.

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How Many Calories Should I Eat To Lose Weight If I Weigh 300 Pounds

How many calories should I eat if I weigh 300 pounds? Well this depends on a number of factors. This includes, but is not limited to: your age, gender, height, weight, and activity level. We will look into your basic diet as well as your physical activity needs. As you know, its important to maintain a healthy caloric intake in conjunction with healthy food choices and physical activity. Lets get started.

How To Calculate Daily Calories For Weight Loss

How many calories should I eat a day for weight loss?

Understanding how many calories you need to consume each day is the first step to determining the number of calories you should consume to lose weight.

Below is a guide on how to calculate your estimated daily calories for weight loss¹:

  • Convert your weight in pounds to kilograms

  • Multiply the weight by 1.0 and 0.9 .

    As an example, lets take a look at the calorie needs of a man weighing 134.5 lbs with a body fat percentage of 30% who works on a construction site:

    61 kg x 1.0 x 24 x 0.90 = 1317.6

    The resulting figure is your basal metabolic rate , which is the number of calories burned in a day even when you are doing nothing.

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    Diet And Exercise Tips That Help With Weight Loss

    These diet and exercise tips can help you create the daily caloric deficit that will help you lose 1 lb:

    Eat whole grains. They fill you up and take longer to digest than the simple carbohydrates contained in processed flour or white rice. Choose whole-grain bread, brown rice, and oatmeal. Whole grains also contain lots of healthy fiber, which may further aid weight loss, according to a wealth of research. According to the U.S. Department of Agriculture , a cup of brown rice offers 3.12 grams of fiber, which provides 11 percent of the daily value of this nutrient.

    Think before you drink. Sodas and fruit juices contain tons of calories and added sugar, which can contribute to weight gain and hurt your health in a variety of ways, according to the Harvard T.H. Chan School of Public Health. For example, the USDA notes that 8 ounces of fruit punch contains 110 calories and 26 g of sugar. Simply switching to water can decrease your caloric intake almost effortlessly, she says.

    RELATED: Thirsty? Try These 11 Refreshing Alternatives to Soda

    Eat regular meals. Skipping meals can cause dips in your blood sugar and make you more prone to overeating later on in the day, Greaves says. Stick to three meals and one or two snacks per day. If youre prone to forgetting or missing meals, set reminders in your phone for all meals and snacks.

    Additional reporting by Dennis Thompson Jr.

    Cereals And Derivatives 25oz:

    Cereals provide energy in complex carbohydrates such as wheat in flour, quinoa, rice, and potatoes. You should eat one portion at each meal. The portion size should be 2.5oz.

    If you weigh raw cereals, such as rice and pasta, the portion is equivalent to the amount you pick up in your clenched fist.

    If you cook them, the ideal amount fits in your hollowed hand. You should eat a big potato or two small ones.

    Also Check: Vegetables That Are High In Carbs

    Tips For Controlling Portion Sizes

    • Never eat directly from the bag or box. Pour the portion into a container and save the rest.
    • Divide your plate into three parts. Half of your plate should have green vegetables. We should divide the remaining half with whole grains and lean protein.
    • Use small plates. Serve food on smaller plates and put food out of reach to avoid being tempted to eat more.
    • Dont get distracted when eating. Dont eat without thinking about what youre doing. When youre distracted by watching TV or doing other activities, it will make you eat more. Therefore, eat at the table, focusing your attention on what you are eating.
    • Include low-fat foods. You need to substitute fat-rich foods for others that are lower in fat, using half of what you usually use.
    • Eat satisfying foods. Between meals, if you are hungry, eat a healthy, high-fiber snack. This snack will help you avoid overeating food at the next meal. The most satiating snacks are those that are composed of protein and carbohydrates, along with fiber.

    Increase Daily Activity Levels


    One of the healthiest ways to create a calorie deficit is to increase your daily physical activity with a good workout.

    Not only does exercise help you achieve and maintain a healthy weight, but it is also an effective way to improve your overall health .

    There are two types of exercise to focus on weight training and cardiovascular exercise.

    Weight Training

    Training using weights is an especially important part of a weight loss program.

    Strength training has been shown to help maintain lean muscle mass in individuals following a low-calorie diet .

    This is very important because losing lean muscle tissue lowers how much energy your body burns on a day-to-day basis.

    Regular strength training non only counters the loss of lean tissue, it encourages muscle growth and maintains a higher metabolic rate.

    Cardio Exercise

    Cardio exercise has also been shown to help people lose weight.

    One study found that doing cardio exercises five days per week was enough to help participants achieve meaningful weight change .

    Seek to increase your level of physical activity slowly over time.

    The American College of Sports Medicine recommends doing a combination of strength-building exercise and cardio exercise 30 minutes per day at least five days of the week .

    Even activities like a brisk walk can help you get more cardio exercise.

    This combination helps create a healthy weight loss resulting from fat loss and not a change in muscle mass .

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    Potential Downsides Of Counting Calories

    Although counting calories can be an effective strategy for weight loss, its important to remember that there are many other factors to consider when choosing what and how to eat.

    Instead of focusing solely on calories, its best to follow a balanced diet thats rich in a variety of nutritious, whole foods. This can ensure that youre getting the vitamins, minerals, and nutrients that your body needs to support weight management and overall health.

    If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea .

    Eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term .

    Losing weight sustainably also takes time. You should focus on small, gradual changes rather than rapid weight loss strategies.

    Finally, calorie counting isnt an exact science. Some days your body needs more calories, while on other days it needs fewer. Focusing exclusively on numbers and weight may also lead to disordered eating .


    Cutting calories too much may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet thats rich in nutritious, whole foods.

    How Many Calories Should I Eat Per Meal To Lose Weight

    To stay healthy, it is important to watch your calorie intake. If youre wondering, how many calories should I eat per meal to lose weight?, weve done our research and found the answer.

    Every day, to lose weight, you should eat between 200 and 400 calories for breakfast, 500-700 calories for lunch, and 500-700 calories for dinner. You should also incorporate a morning and evening snack for a total of about 400-500 more calories. So, to lose weight, you should be eating between 1500 and 2000 calories per day.Research has shown that reducing your caloric intake by about 500 per day will contribute to around one pound of weight loss.

    The number of calories you should consume depends on several other factors such as age and your activity level. If youre active and young, you can afford to eat more calories. As you get older, be sure to stay active otherwise, you will need to decrease your caloric intake.

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    How Many Calories Should You Eat For Lunch Or Dinner

    The number of calories you should eat for lunch or dinner varies based on many factors, including your personal preferences.

    For example, while some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly.

    Therefore, because everyones needs and preferences are different, its best to find what works for you and stick to it when planning your meals.

    What Is The Correct Amount Of Calories To Lose Weight


    At a simple level, if you want to lose weight, you need to consume fewer calories than you use up, as long as the food you consume is healthy and nutritious. According to the WHO , the amount of calories needed daily is on average between 1500 to 2500 per person. So, to know your energy needs, consider the following: the basal metabolism and your physical activity.

    Recommended Reading: How To Burn Calories While Sitting

    How Do I Transition My Cat To A New Diet

    You should never abruptly change your cats diet as this can result in vomiting, diarrhea and/or lack of appetite. Transition your cat from his or her old diet to the new one slowly, over the course of a week or two. Start by adding small amounts of the new diet to the old one, and increase the amount of new food while decreasing the amount of old food daily. If your cat stops eating or develops any vomiting or diarrhea while transitioning to the new diet, call your veterinarian before continuing any further.

    How To Count Daily Calories

    There are different ways that you can keep track of your daily calorie intake. You can use a smartphone app or websites like MyFitnessPal or LoseIt. These services allow you to input the food you’ve eaten and your portion size and automatically calculate your daily calorie intake.

    Some activity trackers, like Fitbit, help you count daily food calories and exercise calories. If you’re not a fan of tech gadgets, use a weight loss journal or write your calories in a notebook to keep track of your daily numbers.

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    Free Worldwide Shipping & Returns

    Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

    Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when its over $199.

    Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didnt require a minimum order size, wed lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.

    Also, if you dont absolutely love our stuff for whatever reason, we dont request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

    We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

    That means you can say yes now and decide later. You really have nothing to lose.

    How Many Calories Should I Eat A Day To Lose Weight

    How Many Calories You Need to Eat to Lose Weight
  • How Many Calories Should I Eat a Day to Lose Weight? Center
  • When it comes to losing weight, a general rule of thumb is to consume 500 fewer calories than needed to maintain your present weight. Doing this every day can help you lose about 1 pound per week.

    However, the amount of calories you should be eating a day for weight loss depends on factors such as your current weight, age, height, level of activity, and metabolic health.

    Recommended Reading: 3000 Calorie Bulking Meal Plan

    How To Use With Other Calorie Calculators

    If you are already tracking your calories burned through things like walking, hiking, running, swimming, cycling, spinning, weightlifting, elliptical training or others, you can combine that result with this calculator.

    Simply choose the weekly activity level of Desk job with no exercise then add the two calorie values together.

    For example if youre a 160lb, 40 year old woman of 5 10, who does a three mile run each day in 27 minutes.

    The calories burned running calculator shows you burn 360 calories running.

    The calories to eat per day calculator shows you need:

    • 1751 calories to maintain weight
    • 1375 calories to lose weight
    • 1000 calories to lose weight rapidly

    So you can add these two together, giving you the following:

    • Maintain weight: 1751 + 360 = 2111 calories per day
    • Weight loss: 1375 + 360 = 1735 calories per day
    • Rapid weight loss: 1000 + 360 = 1360 calories per day

    In order to lose weight youll need your average daily calorie intake to be inline with the values suggested in the calculator.

    If you eat more one day, then simply eat less another.

    Many people find success by being strict with themselves during the week and then allowing a few more treats at the weekend.

    Lets say for example youve got a daily target of 1800 calories. Then at the weekend you eat and drink more and end up consuming 2300 on both saturday and sunday. You can reduce your daily limt for the following monday to friday down to 1600.

    e.g. :

    Weekend = over target by 1000 calories

    Are There Any Online Calorie Calculators To Make This A Little Easier

    Luckily, yes! There are plenty of easy-to-use, expert-recommended calorie calculators that will help you stay on track. Cassetty recommends these three.

    • NIH Body Weight Planner

    Reminder: Calorie calculators are meant to give you general guidelines. If you want a more precise daily calorie intake estimate or a specific weight loss plan, talk to your MD.

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    Predicting Weight Loss In A Calorie Deficit Is It Really That Simple

    The equation sounds simple enough, and one may think that just by eating very few calories, one can maintain a calorie deficit and lose weight. But it is not so.

    For starters, if you eat too few calories, you will always feel hungry and tired. It will also slow down your metabolism and make losing weight difficult. You may start losing muscle mass, which is not good for your health.

    Another crucial point is that everyone responds to a diet change differently, depending upon their metabolic health. So it is very difficult to predict individual weight-loss results accurately.

    A simple trick is to figure out how many calories you burn every day and follow a calorie deficit of 300 to 500 calories for a healthy weight loss.

    The number of calories that you burn every day, i.e., your total daily energy expenditure , depends on several factors, like, sex, age, height, weight, body composition, and physical activity level. Our calculator uses the Mifflin St Jeor equation to calculate your basal metabolic rate and then calculates your TDEE by taking into account your physical activity levels.

    We then use this information to provide an estimate of the time it would take for you to reach your target weight by following your chosen calorie deficit.

    Remember as you lose weight, your TDEE changes, and so does your recommended calorie intake.

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    Weight Loss Calorie Deficit Calculator

    In consideration of the services and/or products offered by Legion Athletics, Inc. including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

    I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legions services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders , resulting from my use of Legions services and/or products.

    I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

    I understand that results from using Legions products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.

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