To lose weight, the key is to create a calorie deficit by consuming fewer calories than your body uses. A common and safe guideline is to reduce your daily calorie intake by about 500 calories, which typically results in losing approximately 1 pound (or about 0.5 kg) per week
How many calories to eat per day to lose weight?
- For women, a typical calorie intake to lose weight might be around 1,400 to 1,500 calories per day, depending on age, activity level, and current weight
- For men, the target is often around 1,900 to 2,000 calories per day for weight loss, again depending on individual factors
Important considerations:
- Your exact calorie needs depend on your age, sex, height, weight, and activity level. Tools like the Mifflin-St Jeor equation can help estimate your maintenance calories, from which you subtract about 500 calories for weight loss
- It is important not to reduce calories too drastically. Eating fewer than 1,200 calories per day for women or 1,500 calories per day for men is generally not recommended without medical supervision, as it can lead to nutrient deficiencies and health issues
- Combining calorie reduction with physical activity improves results and helps preserve muscle mass during weight loss
- Focus on nutrient-dense foods to ensure you get essential vitamins, minerals, protein, and healthy fats even while eating fewer calories
Summary
- Calculate your maintenance calories based on your personal data.
- Subtract about 500 calories per day to lose weight safely and sustainably.
- Typical weight loss calorie goals: ~1,400-1,500 kcal/day for women, ~1,900-2,000 kcal/day for men.
- Avoid going below minimum calorie thresholds without professional guidance.
- Support your calorie deficit with physical activity and nutrient-rich foods.
This approach helps you lose about 1 pound per week, which is considered a healthy and sustainable rate
