The number of calories to eat per day to lose weight depends on factors such as sex, age, body weight, and activity level. Generally, to lose weight, the average person should reduce their daily calorie intake by about 600 calories from their maintenance level. For example:
- Women should aim for around 1,400 kcal per day (down from 2,000 kcal)
- Men should aim for around 1,900 kcal per day (down from 2,500 kcal)
Creating a daily calorie deficit of 500 to 1,000 calories can lead to a safe weight loss of about 1 to 2 pounds per week. However, calorie intake should not fall below 1,200 calories for women or 1,500 calories for men without medical supervision to avoid nutrient deficiencies. Including balanced meals with fruits, vegetables, and proteins while maintaining physical activity supports healthy weight loss goals.
