How Many Calories Should You Eat To Lose Weight
The number of calories that you need to lose weight depends on several factors.
To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.
A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.
How To Address Challenges
Many factors contribute to weight loss success. If you don’t lose weight immediately, it doesn’t mean that you have failed or done something wrong. It might simply mean that you need to stick to your program longer for weight loss to happen.
Evaluate your eating and exercise habits to see if there are adjustments you can make to reach your goal. There may also be medical reasons that you can’t lose weight. So talk to a healthcare provider if you are concerned.
Your doctor may be able to refer you to a registered dietitian for personalized nutrition advice. If you have more weight to lose, they might also talk to you about weight loss medications or weight-loss surgeries to help you lose weight.
Using Weight Loss Calculators
Whether your goal is to lose weight, gain weight, or maintain your current weight, a weight loss calculator can help. The calculator uses your sex, weight, height, and age to determine the number of calories you need to fuel your body for daily activity.
Then it adds the calories needed to gain weight or subtracts the calories required to help you lose weight. It can figure out how many calories you should eat to maintain weight as well.
Inputting accurate information can help determine your daily caloric needs. If you’re unsure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.
Next, the calculator will ask you about your goals. It’s important to be realistic during this step. Your goal weight may differ from an ideal or “perfect” weight. Try to set goals that you believe are attainable. Once you reach your goal, you can always set a new one.
If you are trying to lose weight, a healthy rate of weight loss is 0.5 to 2 pounds per week. If you are trying to gain weight, adding 1 to 2 pounds per week is a healthy goal.
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How Many Calories Are Needed To Lose Weight
The average person needs between 2,000-2,500 daily calories to maintain their weight, and they need 1,500 to 2,000 calories per day to lose weight. This is because a shortfall of 500 calories per day will result in weight loss of about half a kilogram per week. Our calcount weight loss calculator will give you an accurate estimate of your specific daily calorie target to lose weight.
How Many Calories Do You Need
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people â there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
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How Many Daily Calories To Lose Weight
How many calories should you eat to lose weight? To lose weight, you need to consume fewer calories than you burn each day. As mentioned above, you can roughly determine this number by taking your daily maintenance calories/TDEE number and subtracting 500.
The amount left is your target calorie intake each day. While its not a perfect formula, eating this amount can lead to slow weight loss, about 0.5 to 1.5 pounds per week on average. Note that because your exercise level is factored into your TDEE, you dont need to further subtract calories burned by exercise.
When it comes to cutting calories in hopes of losing weight, its best not to go to extremes in terms of creating a very big calorie deficit. When you drastically cut your calorie intake you can initially lose some weight, but its a mix of muscle, fat and water/fluids that youre losing, which isnt necessarily beneficial.
The problem with losing muscle due to fad diets and extreme calorie deficits is that this decreases your metabolic rate, plus it can also interfere with athletic performance and general functionality. On top of this, muscle mass is what gives your body an attractive appearance and healthy, toned look, so you dont actually want to get rid of it in hopes of simply watching the number on the scale go down.
How Many Calories Should I Eat A Day By Age
From age 19 to 25, women who exercise moderately should eat 2200 calories per day. This should reduce to 2000 calories from age 26 to 50, and 1800 calories per day thereafter. Men who exercise moderately should eat 2800 calories per day from age 19 to 25, then 2600 calories from age 26 to 45, then 2400 calories from 46 to 65, and finally 2200 calories per day from age 66. Note that these are average recommended values for a more accurate result use our calcount calorie calculator.
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How To Calculate Maintenance Calories
There are many methods to answer what are my maintenance calories. Some of them are really sophisticated and need to be carried out in the laboratory others involve using fitness trackers, apps, or different equations. There is no universal formula for estimating energy expenditure, but we usually calculate it by first assessing your basal metabolic rate , and then multiplying it by appropriate physical activity level value.
Researchers have developed several equations that predict basal metabolic rate. Our maintenance calorie calculator uses the Mifflin-St Jeor formula, as this is one of the most popular BMR equations and is recommended by the US Academy of Nutrition and Dietetics.
The physical activity level is a way of expressing a person’s daily physical activity. Different PAL values have been derived from research that uses direct, laboratory methods to assess Total Daily Energy Expenditure , and have been validated in many studies. Typical adult PAL values range from 1.20 to 2.40.
Do you wonder how many calories you burn while performing different types of activities? Try the calories burned calculator to find out!
Science Shows The Way
Today, we are buffeted with many different sorts of weight loss advice and information, and it can get confusing. But after you consume all the information and advice there is out there, you are going to eat some food. A bowl of noodles, a plate of salad, a cup of tea. That food has calories, and the energy that the calories measure is going to affect your body weight in some way.
You will gain fat if you burn fewer calories than your calorie intake.
Energy intake is the purpose of food and the reason for fat. Calculating your calories is therefore the only practical and objectively measurable way of controlling how much fat your body builds. There are a thousand complications, as we discuss here, but you can take control through calorie calculation.
Calorie calculations can even predict the amount of time you will need to lose a specific amount of weight.
Follow this simple guide to manage your body weight:
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Do You Need To Count Calories
Ultimately, theres no need to count calories in order to be healthy. If you feel good and have consistent energy levels throughout the day, you probably dont need to worry about calculating your calorie needs, because chances are youre hitting your target.
But if youre worried that youre eating too few or too many calories, understanding what contributes to calorie burn can help you understand your bodys needs.
How Many Calories Should You Eat To Gain Muscle
Gaining muscle typically requires a calorie surplus, meaning that you should eat more calories than you expend throughout the day.
You may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan .
The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, its best to experiment to find what suits your needs.
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Tools And Tips For The Whole Family
Use the Food Search Box to work out which foods and what size portions to eat and drink so that your personal calorie count is achieved. Then, monitor your weight loss, BMI, and physical measurements with Calorie Tracker.
Browse through our Posts for tips on calorie counting, how to keep the fat off, nutrition, and wellness. Our site goes beyond the nutrition label to help every person who wants the good health result that comes from counting calories.
More comfortable with kilojoules rather than calories? Just use our handy Cal to kJ converters to use daily kilojoules instead of calories. If you want to find your healthy weight, check out the calcount BMI Calculator.
Remember that, as your weight and muscle mass changes, your calorie requirements change along with it. For best results, recalculate your required calorie intake at regular intervals as you change your fitness and/or exercise level, lose, or gain weight.
Restricting Calories In Eating
The National Institute on Aging cautions that calorie restriction is not a weight-loss plan. Instead, calorie-restricted eating is being studied as a way to maintain good health and live longer.
In a ongoing study published in the January 2017 issue of the journal Nature, rhesus monkeys who ate 30 percent fewer calories survived beyond the average ages of these monkeys. Further study is needed to determine the full impact, NIH says.
In a long-term National Institute on Aging study of 218 young and middle-aged people, some of normal weight, and some moderately overweight, participants cut their calorie intake by 12 percent. After two years, they maintained a 10 percent weight loss. Two years after that, they were still able to keep up their 10 percent weight loss. CALERIE, which stands for Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy, is a partnership between NIH and several universities.
Less research has been done on fasting diets, the National Institute on Aging says. Most research consists of observation of people fasting routinely, whether for religious or other reasons. The NIH says a lot more research needs to be done to see if there are long-term benefits. Before you make any changes to your diet, discuss them with your doctor.
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Do Your Maintenance Calories Change
Maintenance calories are the number of calories that won’t cause weight loss or weight gain – they serve to maintain the current state. The maintenance calories value depends on two major factors – basal metabolic rate and physical activity level . Changes in both those factors can cause your maintenance calories to change.
PAL change is pretty intuitive – if you exercise more, you’ll burn more, and if you stop moving, you’ll burn and need fewer calories.Change in the BMR is more subtle, and you can’t address it as easily. Your BMR depends on your sex, age, genetics, your hormonal state , the temperature of your body, and the temperature of the environment. We do impact our activity level – e.g., HIIT workouts increase our BMR for some time, even after the workout.
How Many Calories Should I Eat
Fixed calorie recommendations do not work. They must be customized to each individual.
The calculator shows how many calories you may eat in order to maintain or lose weight. Do your best estimate of how much exercise you will be stick to. Be honest.
The recommended calories include your exercise so dont try to adjust what you are eating each day if you had a workout.
Over time, as you lose weight you will need to recalculate based on your new weight. Also, if you make big changes to your workout you should also recalculate.
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Calorie Calculator: What Are Your Daily Caloric Needs
This calculator is for informational purposes only. You should consult a healthcare provider before making any health decisions.
Whether youre hoping to maintain your current weight, or to lose or gain weight, knowing the amount of calories to consume each day is an important piece of information to have.
Wondering, How do I calculate my ideal calorie intake? Lucky for you, there are loads of calorie calculators available online, most of which use one of several formulas that have been shown to be relatively accurate in predicting peoples calorie needs.
The beauty of these calculators is that they do the math for you all you have to do is plug in information such as your height, gender and activity level, and youll be given unique daily calorie targets based on your goals.
The Best Strategies To Eat Fewer Calories
According to WebMD director of nutrition Kathleen M. Zelman, the key to consuming fewer calories is to select foods that are low in energy density.
Energy density is the amount of calories in a portion of food. Choosing low energy density meals allow you to eat a bit more and feel full longer. This helps prevent you from snacking on calorie-rich snacks in between meals.
What foods are low in energy density? These include fruits and vegetables that are high in fiber and water content. Here’s an example that shows how much more you can eat if you consume a low energy density snack.
Snack, 100 calories
For 100 calories, eating 2 cups of grapes is more satisfying than eating just 1/4 cup of raisins. Therefore, replacing high calorie foods with greens, protein and fruits can help manage weight and hunger pangs. High fiber foods aid in suppressing hunger, while calorie-dense foods tend to make people crave more food.
Is skipping meals a good idea? This is generally not recommended, according to the National Health Services . Skipping meals can make you feel tired, making you more likely to overeat during your next meal.
Here are other effective ways to cut calories:
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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.
Calorie Counting For Weight Loss
Calorie counting for weight loss is a scientifically tested way to lose weight and get fitter. You can use a calorie calculator to determine your calorie requirements and adjust your daily calorie intake accordingly to lose weight. Here are the exact steps you can follow to set up a plan for weight loss:
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How To Interpret Your Bmi
Healthy weight: Overweight Obese
Based on theNational Academy of Sciences 2002 Energy Recommendationsfor Adults.
Between 20 to 50 percent of your dailycaloric needs are determined by physical activity.The remainder are burned through basic body functionssuch as breathing, circulating blood and keeping cellsfunctioning.
“It’s easier to get up the will-powerto turn down a 900 calorie double-burger with cheeseand sauce and opt for a 400 calorie chicken sandwichor salad when you know your entire daily needs areabout 1600 calories,” says Joan Carter, a CNRC registereddietitian and instructor of pediatrics at Baylor Collegeof Medicine in Houston.
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.
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Calculating And Understanding Caloric Needs
How many calories do I need?
What is my daily calorie intake, and how many calories do I actually need per day? These are questions anyone who has ever been concerned with their health or weight has asked many times before. And the answer? Well, when it comes to your wellbeing, its vital! If youre consuming more calories than you need per day, youre bound to keep…Continue reading
How many calories do I need?
What is my daily calorie intake, and how many calories do I actually need per day? These are questions anyone who has ever been concerned with their health or weight has asked many times before. And the answer? Well, when it comes to your wellbeing, its vital! If youre consuming more calories than you need per day, youre bound to keep piling on the pounds year after year. This can lead to being overweight, developing cardiovascular disease, and even becoming obese. On the other hand, consuming to few calories can be just as dangerous. Depriving your body of essential nutrients, minerals and vitamins can easily lead to future health problems. Not to worry, though! With the free, online YAZIO Calorie Intake Calculator, you can easily calculate your recommended calorie intake. Simply fill in the required information, and, whether youre looking to lose weight or gain weight, our daily calorie intake calculator will put you on the right path!
How our Calorie Intake Calculator works