To lose weight, the general recommendation is to create a calorie deficit by eating fewer calories than your body burns. A common guideline is to reduce your daily calorie intake by about 500 to 600 calories from your maintenance level, which can lead to losing approximately 1 pound (0.45 kg) per week. For average adults:
- Women typically need around 2,000 calories per day to maintain weight, so reducing to about 1,400 calories per day is advised for weight loss.
- Men typically need around 2,500 calories per day to maintain weight, so reducing to about 1,900 calories per day is advised for weight loss.
It is important not to go below 1,200 calories per day for women or 1,500 calories per day for men unless supervised by a healthcare professional, to ensure nutritional needs are met. Adjustments may be needed based on factors such as age, activity level, and overall health. In summary, the calorie intake to lose weight depends on individual factors, but aiming for a daily reduction of 500–600 calories from your maintenance level is a widely accepted starting point for sustainable weight loss.
