How Many Calories Should I Eat To Lose Weight?

Below is a simple yet highly accurate scientific calorie calculator, along with five evidence-based tips for continually reducing your calorie intake.

Enter your details in the calculator below to find out how many calories you should consume each day to maintain or lose weight.

The calculator is based on the Mifflin-St Jeor equation, a formula that many studies have shown as an accurate way to estimate calorie needs.

How Many Calories Should I Eat To Lose Weight

The answer to this question depends on many factors, including your age, height, current weight, activity level, and metabolic health, among many others.

When trying to lose weight, a general rule of thumb is to reduce your body weight to less than 500 calories to maintain your current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Below are the average calorie categories that consider these factors.


On average, a woman between the ages of 26 and 50 on average needs to eat about 2,000 calories per day to maintain her weight and 1,500 pounds per day to lose 1 pound (0.45 kg) of weight per week.

Women who are active and walk more than 3 miles per day should consume 2,200 calories or more per week to maintain their weight and at least 1,700 to lose 1 pound (0.45 kg) per week. You have to use calories.

Young women need more calories in their 20s. They need about 2,200 calories a day to maintain their weight.

Women over 50 tend to need fewer calories. An average active woman over the age of 50 needs about 1,800 calories per day to maintain her weight and 1,300 calories per day to lose 1 pound (0.45 kg) per week.

These estimates do not apply to women who are pregnant or breastfeeding, because they have a high-calorie requirement.


On average, an average person between the ages of 26 to 45 requires 2,600 calories per day to maintain their weight and 2,100 calories per day to lose 1 pound (0.45 kg) per week.

Active men who walk more than 3 miles per day may require 2800 to 3000 calories per day to maintain their weight, and losing 1 pound (0.45 kg) per week would be 2300 to 2500 calories per day.

Young men ages 19 to 25 have high energy needs. If they are active, they require an average of 2,800 calories a day to maintain their weight and up to 3,000. To lose 1 pound (0.45 kg) per week, moderately active young men should consume between 2,300 and 2,500 calories per day.

Energy decreases with aging. Between the ages of 46 and 65, moderately active men need an average of 2,400 calories per day. After 66 years, the average man's calories should decrease by about 2,200 calories per day.


Children have different calorie needs based on their age, size, and activity level.

While the average toddler needs 1,200 to 1,400 calories per day, the average active teenager needs 2,000 to 2,800 calories per day. Active teens require even more.

Children who grow and develop normally and participate regularly in physical activities often do not need to count calories. When provided with a variety of healthy eating options, most moderately active children naturally eat the foods needed by their bodies.

A calorie is a unit that measures energy. Calories are commonly used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day.

Calories are just one measure of energy. To gain weight, you need to consume more calories than you expend. On the contrary, if you consume more calories, you will lose weight.

It has been said that, regardless of calories, the food you eat is often not a sustainable way to lose weight. For example, choosing foods that are higher in nutrients will benefit your health more than choosing foods that are poor in nutrients.

Although it works for some people, most starve to death and eventually revert to their old habits.

For this reason, making a few other permanent changes is highly recommended to help you maintain a long-term calorie deficit, without starving.

The following evidence-based diet and lifestyle changes have been shown to help people lose weight.

1. Eat more protein

When it comes to losing weight, protein is the king of nutrients.

Adding protein to your diet is a simple and effective way to lose weight with minimal effort.

Studies show that protein increases the metabolic rate and helps control appetite.

Because protein requires energy to metabolize, a high-protein diet can increase the number of calories you burn by 80 to 100 calories per day.

Eating protein helps you stay full longer and can help you consume fewer calories throughout the day. A previous study has shown that people who consume 30% of their calories from protein consume 441 fewer calories per day.

In other words, you can increase the number of calories you burn and reduce the number of calories by incorporating protein into your diet. Protein can also help fight cravings.

In a 2011 study, consuming 25% of your daily calories from protein reduced obsessive thoughts about food by 60%, as well as the desire for late-night breakfast by 50%.

If you want to lose weight consistently and with minimal effort, consider increasing your protein intake.

Not only can this help you lose weight, it can also help prevent or reduce weight.


Increasing your protein intake can boost your metabolism, fight cravings, and reduce hunger significantly. This can help you lose weight and keep it off.

2. Avoid sugary soft drinks and fruit juices

Another relatively easy change you can make is to eliminate sugary liquid calories from your diet.

This includes sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Your brain does not record liquid calories in the same way that it records solid calories.

For this reason, drinking sweet sodas does not automatically compensate your brain, but instead consumes small amounts of other things.

Studies have shown that sugary drinks are strongly associated with an increased risk of obesity, and a study in children showed a 60% increased risk for each daily serving of sugary drinks.

The harmful effects of sugar come from weight gain. This can negatively affect metabolic health and increase the risk of many diseases.

Eating fruits, which include fiber and other important nutrients, is not associated with the same negative effects of drinking fruit juices or other sweetened beverages. However, consuming large amounts of added sugar and sugary drinks can harm your health in many ways.

These drinks do not have any physical requirements and the long-term benefits of avoiding them can be immense.


It is important to avoid sugary sodas and fruit juices, as liquid sugar is the most fat-rich aspect of the Western diet.

3. Drink more water

A very simple trick to lose weight is to drink more water.

Studies have suggested that drinking water can help you burn calories for up to 90 minutes.

By drinking about eight 8-ounce glasses (2 liters) of water a day, you can burn about 96 more calories.

However, recent studies suggest that the number of calories you burn in drinking water may not increase.

Timing is even more important when you drink water. Drinking water immediately before a meal can help reduce hunger and make you eat fewer calories.

In a 12-week study, people lost 44% more weight by drinking 17 ounces (0.5 liters) of water half an hour before a meal.

When combined with a healthy diet, drinking more water, especially before a meal, seems helpful if you need to lose weight.

Drinking caffeine-rich beverages, such as coffee and green tea, can also provide a slight boost to your metabolism, at least in the short term. Doing so is associated with losing weight and keeping it closed.


Some studies have shown that drinking water can boost your metabolism. Drinking it half an hour before a meal can help you eat fewer calories.

4. Exercise and lift weights

When you consume fewer calories, your body makes up for it by saving energy, allowing you to burn fewer calories.

That's why prolonged calorie restriction can significantly lower your metabolism.

In addition, it can cause a loss of muscle mass. Muscle is metabolically active, so you can lower your metabolism even further.

The only proven strategy to prevent this effect is to take the weight off the muscles.

It has been repeatedly shown to prevent muscle loss and slow metabolism during prolonged calorie restriction.

When trying to lose weight, it is important to maintain or strengthen muscles in addition to losing fat.

If you can't go to the gym, consider doing bodyweight exercises like push-ups, squats, and squats at home.

Doing some cardio, like walking, swimming, or jogging can also be important, not for weight loss but for optimal, overall health.

Plus, there are many other benefits of exercise that go beyond weight loss, such as increased longevity and energy levels, a lower risk of disease, and simply feeling better every day.


Lifting weight is important as it reduces muscle loss and prevents your metabolic rate from dropping.

5. Reduce your refined carb intake

Cutting carbohydrates is a very effective way to lose weight, as it reduces hunger and makes you eat fewer calories.

Studies have shown that eating a low-carb diet as long as you are full can cause you to lose two to three times more weight than a low-fat, calorie-restricted diet.

Additionally, a low-carb diet has many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.

Still, you don't have to eat fewer carbohydrates. Just be sure to eat quality, fiber-rich sources of carbohydrates, focusing on single-ingredient whole foods.

If you limit yourself to whole foods, the correct structure of your diet becomes less important.


Cutting carbs can help you lose weight by reducing your appetite and causing you to eat fewer calories.

Many websites and apps can help you keep track of your calorie intake.

Use the calorie counter for at least a few days to see how many calories, carbohydrates, protein, fat, fiber, vitamins, and minerals you are actually eating.

Seeing such numbers can often open your eyes.

The number of calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as several others, such as your gender, age, height, current weight, activity level, and metabolic health. There are also factors.

Cutting calories does not mean starving. A few simple diet and lifestyle changes, including exercise, proper hydration, and increased protein intake, can help you lose weight and feel full.

Note: Before following this diet, you should consult some experts.

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