The number of calories you should eat to lose weight depends on several factors such as your age, sex, size, activity level, and current weight. Generally:
- To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns.
- A common recommendation for safe weight loss is to reduce your daily calorie intake by 500 to 1,000 calories below your maintenance level, which typically results in losing about 1 to 2 pounds per week.
- Maintenance calorie needs can be estimated by multiplying your current weight by 15 if you are moderately active.
- For example, if you currently need 2,325 calories to maintain your weight, consuming 1,325 to 1,825 calories daily would help you lose weight.
- However, calorie intake should not fall below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision to avoid nutritional deficiencies and health risks.
- Average calorie needs to maintain weight are roughly 1,600 to 2,400 calories per day for women and 2,000 to 3,000 calories per day for men, depending on age and activity level.
To get a personalized number, it's best to use a calorie calculator that takes into account your age, sex, height, weight, and activity level. This will provide your daily calorie needs to maintain, lose, or gain weight safely and effectively.
