How Many Calories Should I Intake To Lose Weight

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This Is How Many Calories Men Should Eat Every Day

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

It starts with understanding your metabolism.

Old school calorie-counting, it seems, is back in style.

For years diets like keto, Paleo, and clean eating reigned supreme, with a focus on limiting specific foods instead of overall food consumption. But according to the 2021 Food and Health Survey put out by the International Food Information Council, it seems that counting calories is once again the most popular way to diet.

Now, do men need to count every calorie in order to be healthy or achieve your fitness goals? Absolutely not.

But, is it helpful to have a basic understanding of how your body uses energy gained from food? You bet.

No doubt, you have some understanding of what a calorie is. After all, calorie counts are listed on packaged foods and on fast food menus, and its hard to have a conversation about nutrition or fitness without at least a few mentions of calories. Maybe youve even tried a popular calorie tracker like MyFitnessPal or Noom.

But do you really know what calories are, and why theyre so essential? And, do you have any idea how many calories you actually need in a day?

Here, well go over the true definition of a calorie, as well as what factors influence your energy needs and how to estimate the number of calories thats right for you.

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.

How Many Calories Should I Eat To Lose Weight

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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Can I Eat All My Calories In One Meal

It is possible to eat all your calories in one meal. Just be sure that the meal is balanced with fruits, vegetables, protein, and carbs.

But, if you are eating fast food or other high-fat foods using this strategy, you will not feel very good on a daily basis. This will be a hard habit to sustain and it will also be difficult to exercise daily using this strategy.

Whenever I exercise, I prefer to eat something before and after my workout to help make up the calorie deficit. But you wont be able to do this if you eat all your calories in one meal.

Several studies have been conducted on the effectiveness of the one-meal-a-day fasting diet, sometimes called intermittent fasting. This method has its benefits and drawbacks, but in general, you want to be careful about committing to a dieting strategy like this in the long term. And of course, consult a doctor before altering your diet in extreme ways.

How Many Calories Are In A Pound

Many people consume more calories than they need to maintain their ...

Wondering how much you need to cut in order to lose one pound? Well, there are roughly 3,500 calories in a pound of fat, so you would need to cut this amount from your diet through food or exercise to lose one pound.

This number will also give you a good gauge of how fast you are able to lose weight since there are only so many calories you can cut or burn each day. If you spread out 3,500 calories throughout the week – 500 calories a day – you can expect to lose about a pound per week. But again this depends on many individual factors and is not a perfect science.

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Keep Dinner Lean And Green

Dinner can be the trickiest meal of all to stay on track with calorie counts, especially if you are eating out. Aim to eat no more than 300 to 600 calories at dinner to help boost metabolism, says Derocha. Although its not easy to stick to this regimen every day, cooking at home, meal prepping, and even batch cooking can help you stay on track. Dinner should be balanced, a mix of lean cuts of meat, chicken, or fish, a serving of vegetables, and a serving of whole grains. Eat the vegetables and protein first and eat the carbs at the end of the mealyoull eat less, says Majumdar. Theres little question that drinking wine or alcoholic beverages can hinder weight loss, according to research published in Current Obesity Reports booze adds hundreds of calories to your diet and prevents the body from burning calories. If you like wine or beer with your meal, limit yourself to a glass or two, says Derocha. For dessert, she says: Try dessert recipes such as avocado chocolate mousse, a quinoa fruit salad or yogurt bark. Heres how to prep and make healthy at-home meals.

Robb Report, Luxury magazine, Reader’s Digest,

How Many Calories Do You Need To Lose Weight

The number of calories you can eat to lose weight depends on 6 factors:

  • Whether you are male or female
  • How much you weigh now
  • Your background activity level
  • How tall you are
  • How quickly you want to lose weight
  • Each of these 6 are explained below, along with charts showing the calories needed for weight loss at different rates, so you can work out a ball-park figure for yourself.

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    More Benefits Of This Weight Loss Calculator

    The Precision Nutrition Weight Loss Calculator is special for other reasons, too.

    It not only takes into account your personal details , physical activity levels, and the amount of weight you want to lose, but also allows you to:

    • Choose your dietary preference.
    • Adjust your macronutrient preference.
    • Use hand portions to easily track your food intake.

    The Weight Loss Calculator takes all this information and uses it to estimate your calorie and macronutrient needs. It also automatically converts those numbers into food portions that are equivalent to parts of your hands.

    The benefit: You dont ever need to weigh and measure your food, or log the details of every meal into a food tracking app.

    Instead, you can use our hand portion tracking system to take the hassle out of calorie and macro trackingand still achieve your targets.

    Ways To Reduce Calorie Intake

    How To Calculate Your Calorie Intake To Lose Fat (One Simple Step)
  • Start the day by drinking water. Your body is typically dehydrated upon waking up, and it can misinterpret thirst for hunger. Drinking a glass of water first thing in the morning, as well as before meals, can prevent you from eating too much.
  • Eat a healthy breakfast. Breakfast is the most important meal of the day, and calories consumed during breakfast get burned easily compared to other meals.
  • Eat more fiber. A high-fiber diet that includes a variety of fruits and vegetables promotes digestion and helps you feel fuller for longer.
  • Eat whole grains. Whole grains are more nutritious than their processed or refined grains and also help you feel full for longer.
  • Eat more protein and fewer carbs. Protein helps boost metabolism more than carbs or fat and can lead to more calorie burn.
  • Add good fats to your diet. Healthy fats get burned and do not get stored in the body. Good fats include salmon, avocados, and coconut oil.
  • Take a power nap. Taking a short 15-minute nap can help you feel energized and reduce hunger pangs.
  • Choose healthy snacks. Snacking throughout the day can help you avoid overeating during meals. Go for nutritious snacks that are low in calories, such as nuts or veggies and hummus.
  • Reduce salt intake. Eating too much salt can cause water retention, resulting in bloating and weight gain.
  • Reduce sugar intake. Avoid sodas and commercial fruit juices that contain more sugar than fruit. Added sugar can lead to weight gain and other health issues.
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    Fast Facts On Calorie Intake And Use

    • Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
    • Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
    • Eating a big breakfast could help with weight reduction and maintenance.
    • The brain uses around 20 percent of the energy used in the human body.
    • Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.
    • A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

    The 2015-2020 Dietary Guidelines for Americans recommend a calorie intake that 1,000 calories a day for an infant of 2 years to 3,200 for an active male aged 16 to 18 years.

    As people get older, their metabolic rate slows down.

    This reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2,000 calories a day, but after 51 years, this falls to 1,600.

    How Many Calories To Lose Weight

    I know what you’re thinking, cutting as many calories as possible is the best way to quick weight loss. But trust me on this, you are going to be much happier and more successful in the long run if you only cut 15 to 20% of your calories or less. Starving yourself might work temporarily, but it certainly isn’t going to be sustainable or even enjoyable for that matter. And you may end up gaining all the weight back and then some.

    Additionally, don’t just jump to any arbitrary number you see on the web, Just because 1,200 calories is a popular plan doesn’t mean its right for you. Remember, your calorie goals are highly personalized.

    Start with one of the following for at least three weeks and then reassess your needs:

    Sustainable Weight Loss = TDEE x 0.85

    Fast Weight Loss = TDEE x 0.8

    If you find that after dieting for some time, you are no longer losing weight, it might just be time to give yourself a break. Take a couple of weeks off your diet and let your calories creep up just a little. If you’ve lost some weight, you probably have to recalculate a new TDEE to maintain your new normal. And then after a little bit of time adjusting, you can get back to cutting calories until you reach your goal 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.

    A Few Basic Weight Loss Tips

    How Many Calories Should I Eat A Day To Lose Weight Calculator Uk

    In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:

    • Practice mindful eating.Mindful eating involves limiting mealtime distractions and paying close attention to your dishs texture, taste, and smell. Plus, this practice may reduce food cravings and promote long-term weight loss (
    • Stock up on healthy foods. Following a healthy diet is much more challenging when you have a kitchen full of processed foods that are high in sugar and calories. Instead, stock your fridge with plenty of nutritious ingredients and healthy snacks.
    • Find support. Studies show that social support may aid weight loss. Find a friend or family member with similar goals, join an online weight loss forum, or check for support groups in your area to set yourself up for success .
    • Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time. Pick one or two days to prepare your meals ahead of time so that you can enjoy delicious dishes all week long.


    In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.

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    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.

    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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    Creating A Calorie Deficit

    If the amount of calories you eat is equal to the number of calories you burn, you will maintain your current weight. If you eat less, you will use more reserve fuels for energy and lose fat and muscle weight. And if you eat more, you store more reserve fuel and gain muscle and/or fat. This is the calorie balance equation for weight management: calories in versus calories out.

    There is no pill, special diet or food that is able to hack your metabolism and change this basic formula. No matter how much fat or how many calories you burn for fuel, you cannot lose weight or lose fat unless you eat less than what you burn through a consistent calorie deficit.

    What Is A Low

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    If you are overweight and your goal is to shed some pounds, a low-calorie diet can help. It involves consuming foods that are high in nutritional value but low in calories and can help you lower your risk of developing lifestyle diseases such as diabetes and hypertension.

    The theory behind the low-calorie diet is that by eating fewer calories, the body is allowed to burn stored fat instead of calories to maintain bodily functions. A low-calorie diet of 1,500 calories per day for women and 1,800 calories per day for men is recommended for weight loss.

    However, for a low-calorie diet to be healthy, it should include a variety of nutritious foods and limit the intake of processed foods high in salt, sugar, and fats.


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    Calories Burned During Exercise

    Just how many calories you burn during a workout depends on how long and how intensely you exercise. Together with NEAT, the calories you burn during exercise makes up somewhere between 10 and 30 percent of your TDEE, per the paper in âMayo Clinic Proceedingsâ.

    Calculate Your TDEE

    Multiply your RMR by your activity level to get your estimated TDEE, per Kansas State University:

    • âSedentary:â BMR x 1.2
    • âLightly active:â BMR x 1.375
    • âModerately active:â BMR x 1.55
    • âVery active:â BMR x 1.725
    • âExtra active:â BMR x 1.9

    How To Lose Weight Safely

    While many people want to lose weight quickly, following an overly strict diet plan and exercise routine may not be sustainable. Setting realistic goals to achieve safe and healthy weight loss is critical. That means losing weight gradually and steadily .

    Healthy weight loss is more than just a temporary program. Long-term changes in daily eating and activity habits are required for weight loss benefits to last.

    Before starting a new diet plan, talk to a licensed nutritionist to make sure itâs safe for you, especially if you have underlying medical conditions.

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    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.

    Are All Calories Created Equally

    How Many Calories Should You Consume In A Calorie Deficit

    You may have heard of empty calories. These can be found in processed foods items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

    While you might get a boost of energy from consuming those foods, processed foods dont tend to have a good amount of fiber, minerals and vitamins. Those empty calories wont satisfy you, leading to food cravings. You may even feel tired or fatigued.

    Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.

    Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, explains Zumpano.

    Whether youre trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

    If youre unsure how many calories you need to eat each day, dont hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

    Its important to understand how many calories youre consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.

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