Skip to content

How many calories should i eat to lose weight

The number of calories you should eat to lose weight depends on various factors, including your age, gender, weight, height, activity level, and weight loss goals. However, a general guideline is to create a calorie deficit by consuming fewer calories than you burn.

To start, you can calculate your estimated calorie needs using the following steps:

1. Determine your Basal Metabolic Rate (BMR):

This is the number of calories your body needs at rest to maintain basic bodily functions. You can find online calculators that estimate your BMR based on your age, gender, weight, and height.

2. Consider your activity level:

Multiply your BMR by an activity factor to account for your daily physical activity level. For example:
– Sedentary (little to no exercise): BMR x 1.2
– Lightly active (light exercise or sports 1-3 days per week): BMR x 1.375
– Moderately active (moderate exercise or sports 3-5 days per week): BMR x 1.55
– Very active (hard exercise or sports 6-7 days per week): BMR x 1.725
– Extra active (very hard exercise or physical job, training twice per day): BMR x 1.9

3. Create a calorie deficit:

To lose weight, aim to consume fewer calories than your estimated daily needs. A safe and sustainable weight loss goal is typically 1-2 pounds (0.5-1 kg) per week. To achieve this, aim for a calorie deficit of around 500-1000 calories per day.

Keep in mind that it’s important to prioritize overall nutrition and eat a balanced diet that includes a variety of nutrient-dense foods. Consult with a healthcare professional or registered dietitian for personalized guidance tailored to your specific needs and goals.