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 Did We Calculate Your Calories
Bodybuilding.com’s calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
Why You May Want To Gain Weight
There are several reasons for wanting to gain weight.
If youre classified as underweight according to your body mass index , your healthcare provider or registered dietitian may recommend that you gain weight.
Alternatively, if youre an athlete, you may want to gain weight ideally in the form of muscle mass to perform better at your sport.
Similarly, if youre a bodybuilder or into powerlifting, you may desire to gain weight for increased muscle size and strength.
In other circumstances, you may have a health condition that increases your calorie needs, such as cancer or infection, or be recovering from major surgery .
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Used Calorie Calculator Got My Calories Now What
To lose weight, you will need to eat fewer than your Maintenance Calories. Exactly how many per day depends on many factors including exercise level and body composition, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our Calorie Tracker app.
Start counting! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, water consumption, weight and measurements. It is free and easy!
If you are planning to exercise more, perhaps by joining a gym or buying a bike, good! But remember that nutrition is the most important thing to consider about weight loss. Exercise training is great, so do your workout, ride your bike, start being active, but always monitor your foods.
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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Cut Back On Sugars And Starches:
At the journey of weight loss, the most crucial part is to cut back on sugars and starches . Optimistic studies reveal that by doing so, the hunger levels go down and you end up consuming much fewer calories.
Now, your body begins feeding off of stored fat, instead of burning carbohydrates for energy. Cutting carbs not only lowers insulin levels, causing your kidneys to shed extra sodium and water out of your body. Also, this reduces bloat and even unnecessary water weight.
At the first week of eating this way, it is not uncommon to lose up to 10 pounds, both body fat, and water weight.
The low-fat group is calorie-restricted and hungry, while the low-carb is eating until fullness. Once you cut the carbs, automatically you will start to consume fewer calories and without hunger. Try a simple weight loss calculator to know how many calories you should eat to lose weight.
Remember that removing sugars and starches from your diet will assist to reduce appetite, lower your insulin levels, and also make you lose extra pounds without hunger.
Do You Lose A Pound A Week With A 500 Calorie Deficit
It is a myth that by eating 500 fewer calories a day, you will slowly lose a pound of weight a week. This amounts to 3,500 fewer calories a week and is sometimes referred to as the 3500-kcal rule. It is based on the assumption that body fat contains approximately 3,500 calories of energy per pound.
According to an article published by the International Journal of Obesity, the researchers explain that the 3500-kcal rule “grossly overestimates” actual weight loss and leads people to unrealistic expectations. Despite this evidence, the rule continues to appear on many health-related websites.
The 3500-kcal rule does not consider important factors such as the physiological changes that occur during weight loss. Eating 3,500 fewer calories does not mean you’re exclusively burning 3,500 calories worth of body fat. Muscle mass is also lost, depending on your initial body composition. People with higher initial body fat burn more fat from the energy imbalance versus muscle tissue than those with lower amounts of body fat. Muscle mass is a significant contributor to BMR. As muscle mass decreases, so does the number of calories you burn daily.
The potential loss of muscle mass is why exercising regularly and eating a balanced diet that includes sufficient protein when losing weight is essential. When you engage in muscle-strengthening activities, your body will increase the loss of fat over muscle.
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Foods To Eat Foods To Avoid
Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging.
Thats because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.
Conversely, it would be relatively easy to consume 3,000 calories from highly processed refined foods, such as bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks, as theyre highly palatable and packed with calories.
Yet, because these junk foods lack important nutrients for health, its vital to get most of your calories from nutritious whole foods, including:
- Animal-based proteins: salmon, chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak
- Plant-based proteins: tofu, edamame, tempeh, peas, and chickpeas
- Grains: oats, rice, breads, pastas, and quinoa
- Dairy: milk, cottage cheese, kefir, and Greek yogurt.
- Fats and oils: almonds, walnuts, flax seeds, olive oil, and nut butters like natural peanut or almond butter
- Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc.
- Vegetables: squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower, etc.
Plus, protein powders, including whey, casein, and plant-based powders like rice, soy, or pea, can be added to smoothies for a nutrient- and calorie-packed snack.
Heres what 5 days on a 3,000-calorie diet may look like.
Weight Loss And Fiber
According to the World Health Organization , fiber plays a vital role in shedding weight. Means you have to consume an adequate amount of fiber to get rid of excess flab. Whole Grains are fully packed with natural fiber. When you bring some goods from the market, you ought to check the nutrition fact label and how much fiber each product contains. According to optimistic studies, you have to consume 20 to 35 grams of fiber per day for a healthy weight.
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How Many Calories Should I Burn
If you are a healthy weight, you should burn exactly as many calories as you eat over the course of a week or so. You should burn more than you eat if you need to lose weight and eat more than you burn if you need to gain weight. This calculator can give you an accurate estimate of exactly how many calories you should burn for either scenario.
The Science Behind The Weight Loss Calculator
This tool computes the difference between your caloric intake and energy expenditure in order to estimate the number of calories you need to consume daily if you want to achieve your body weight target. Calculation of Total Daily Energy Expenditure and Body Fat Percentage is done using the formulas described in our respective dedicated calculators. You can find the formulas and references for them under each tool.
The computation of the proportion of energy intake which needs to be cut down is performed in several steps. First, we compute the proportion of fat mass and fat free mass which you are expected to lose since variability in this proportion can result in large differences in required caloric intake restriction. It is known that persons with a larger percentage of body fat usually lose a larger proportion of fat versus fat-free mass, which requires a larger energy deficit to achieve.
We have chosen to compute this based on the Forbes formula improved on by Hall . In the formula below FFM stands for Fat-Free Mass, BW for Body Weight, FMi for Initial Fat Mass, for change between initial and final condition and W for the Lambert W function:
In the above notation in formula cl and cf are energy density constants for fat and fat-free mass, dt is duration of the weight loss period in days. Formula simply demonstrates the relationship between the proportional change, the energy intake and the energy expenditure, which allows the weight loss planning calculator to work.
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How Many Calories Do I Need A Day
Our software shows your calorie needs per day in kCal per day , which is the amount of calories you require if you want to preserve maintain your weight. If you want to lose weight or gain weight, we present you with estimates of the caloric intake needed to achieve a certain weight loss goal . It is based on the assumption that you will maintain your specified intensity of physical activity and that our estimate of its energy impact is approximately correct. Since these estimates are based on population averages, it is always a good idea to closely observe your weight and make adjustments as necessary.
General recommendations by Katch et al. suggest subtracting 500 kCal per day if your calorie requirement is estimated at below 3000 kCal, or subtracting 1000 kCal from your daily meals if it is higher.
Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. You should always consult with a medical practitioner or a nutritionist, before going on a diet or making a significant change to your exercise routine.
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Different Lifestyles And Activities
Metabolism rates are determined by many factors including age, physical activity, exercise level, genetics, body size, and gender. Every persons result depends on their unique characteristics.
Therefore, you need to input your specific details into the calculator. The calculator will then provide you with your daily calories to maintain, lose, or gain weight.
How Many Calories Should I Eat Per Day
Each day, you should eat enough calories to balance the calories lost throughout the day. If you want to lose weight, you should eat less than what you lose. To gain weight, eat more calories than what you use. This calculator will show you how many calories you use per day, so that you can get a daily calorie target.
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Thermic Effect Of Food: 10 Percent
These are the calories burned by digestion. In general, you burn 0 to 3 percent of the calories of fat you eat, 5 to 10 percent for carbohydrates, 20 to 30 percrntfor protein, and 10 to 30 percent for alcohol.
10 percent = 259 calories
Because you use far more of the calories from protein for digestion than you do with fat or carbs, make sure you reach your target amount of daily protein. That way, you can burn more sans a ton of effort. For adult men, that means at least 56 grams of protein a day. Opt for a lean protein source like chicken or fish.
Calories: Different Kinds And Their Effects
The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people . Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the “best” methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt .
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Lose Fat And Build Muscle
Most people lose muscle mass when restricting calories. Body recomposition takes real effort. It requires a delicate tweak of daily calories, combined with a comprehensive workout plan.
I have used this calculator to help me lose weight. In total so far I have lost 50 pounds, I went from a size 14 to now a size 6-8 Saskia more
Sugar: The Bitter Truth
Here is the backstory on the following fantastic educational video which explains why sugar is so horrible for your health.
Sugar & other fast acting carbohydrates spike your blood sugar level, which in turn leads to your blood sugar level later crashing & thus making you hungry again sooner. No matter how hard you work out, it is hard to lose body mass if you have metabolic syndrome & are resistant to leptin. You can’t outrun your fork & it is hard to get your fork under control if you are leptin resistant.
People tend to eat more calories when their diets contain processed foods:
His studies suggest that a dramatic shift in how we make the food we eatpulling ingredients apart and then reconstituting them into things like frosted snack cakes and ready-to-eat meals from the supermarket freezerbears the brunt of the blame. This ultraprocessed food, he and a growing number of other scientists think, disrupts gut-brain signals that normally tell us that we have had enough, and this failed signaling leads to overeating. … An estimated 58 percent of the calories we consume and nearly 90 percent of all added sugars come from industrial food formulations made up mostly or entirely of ingredientswhether nutrients, fiber or chemical additivesthat are not found in a similar form and combination in nature.
Many dietary “best practices” were promoted in part by scientific corruption funded by the sugar industry in the 1960s:
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What Is A Good Calorie Deficit For Weight Loss
A good energy deficit for weight loss is referred to as cutting anywhere between 500 to 1000 cals per day. While, you might be tempted to cut more calories per day to lose weight, it is not worth it because it leads to certain nutrient deficiencies, heart & digestive problems and even may cause eating disorders. Once you know about your calories for weight loss, simply use an online target weight calculator that allows you to compute the target dates for goal weight.
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.
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