To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. A commonly recommended and safe calorie deficit is about 500 calories per day, which typically results in losing about 1 pound (0.45 kg) per week because 1 pound of fat equals roughly 3,500 calories
How to determine your calorie needs for weight loss:
- Calculate your maintenance calories : This is the number of calories you need to maintain your current weight, factoring in your age, sex, weight, height, and activity level
- Create a calorie deficit : Subtract about 500 calories from your maintenance calories to start losing weight at a healthy rate
- Minimum calorie intake : Do not go below 1,200 calories per day for women and 1,500 calories per day for men, unless supervised by a healthcare professional, to avoid health risks
Example:
- If your maintenance calories are 2,500 per day, consuming about 2,000 calories daily should lead to a weight loss of about 1 pound per week
- For women, a typical calorie intake to lose weight might be around 1,400 to 1,500 calories per day.
- For men, it might be around 1,900 to 2,000 calories per day to lose weight safely
Additional tips:
- Combine calorie reduction with increased physical activity to enhance weight loss and maintain energy levels
- Focus on nutrient-rich foods to meet your body's needs even while eating fewer calories
- Adjust calorie intake as you lose weight because your calorie needs will decrease with lower body weight
In summary, to lose weight, aim for a daily calorie intake about 500 calories less than your maintenance level, but not below safe minimums, and combine this with physical activity for best results. Consulting a healthcare professional or dietitian can help tailor this to your individual needs.
