To determine how many calories you should eat to lose weight, you first need to estimate your daily calorie needs to maintain your current weight, then create a calorie deficit by consuming fewer calories than that amount.
How to Calculate Calories for Weight Loss
- Estimate your maintenance calories : This is the number of calories your body needs daily to maintain your current weight. It depends on factors like your age, sex, weight, height, and activity level. The Mifflin-St Jeor equation is commonly used for this calculation and is considered accurate
- Create a calorie deficit : To lose weight, you need to eat fewer calories than you burn. A common recommendation is to reduce your daily intake by about 500 calories to lose approximately 1 pound (0.45 kg) per week, since 1 pound of fat roughly equals 3,500 calories
- Minimum calorie intake : For safety, calorie intake should generally not drop below 1,200 calories per day for women and 1,500 calories per day for men unless supervised by a healthcare professional
Example
- If your maintenance calories are 2,500 per day, eating about 2,000 calories daily should lead to about 1 pound of weight loss per week
- The NHS suggests reducing daily calories by about 600 kcal, aiming for around 1,900 kcal for men and 1,400 kcal for women for weight loss
Tools
You can use online calorie calculators that ask for your personal details and activity level to estimate your maintenance calories and then suggest a calorie target for weight loss. These calculators often use the Mifflin-St Jeor equation and factor in activity levels to give a personalized estimate
Summary
- Calculate your maintenance calories based on your stats and activity.
- Subtract 500-600 calories per day to create a deficit for weight loss.
- Do not go below 1,200 calories/day for women or 1,500 calories/day for men without professional guidance.
- Combine calorie reduction with physical activity for best results.
- Use online calorie calculators for personalized targets.
This approach helps ensure a sustainable and safe weight loss plan tailored to your individual needs
