To lose weight, you need to create a calorie deficit, meaning you burn more calories than you consume each day. A commonly recommended and sustainable calorie deficit is about 500 to 750 calories below your total daily energy expenditure (TDEE), which is the number of calories your body needs to maintain your current weight
How to determine how many calories you should burn daily to lose weight:
- Calculate your TDEE: This depends on your age, sex, height, weight, and activity level. You can use formulas like the Mifflin-St Jeor equation or online calculators to estimate your resting metabolic rate (RMR) and multiply it by an activity factor to get your TDEE
- Create a calorie deficit: To lose about 1 pound (0.45 kg) per week, aim to burn or reduce intake by approximately 500 calories per day (since 1 pound of fat equals about 3,500 calories)
- Adjust based on your goals: For a slower, more sustainable weight loss, a deficit of 350 to 500 calories per day can lead to losing about half to three-quarters of a pound per week
Practical example:
If your TDEE is 2,500 calories, consuming about 2,000 calories daily or burning an extra 500 calories through activity will help you lose weight steadily
Key points:
- You burn calories through basic bodily functions (RMR), daily activities, and exercise.
- Increasing physical activity helps increase calories burned.
- Combining eating fewer calories and increasing activity is often the most effective approach.
- Weight loss should be gradual and sustainable to maintain long-term results
Always consider consulting a healthcare professional or dietitian to tailor calorie goals to your individual health and needs.
