How Many Calories Should You Eat per Day to Lose Weight?

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Below is a simple yet highly accurate scientific calorie calculator with five evidence-based tips on how to reduce your calorie intake in an acceptable way.

The calculator is based on the Mifflin-St equation. J., a formula that numerous studies have found to be an accurate way to estimate calorie requirements.

How many calories should you eat on average?

The answer to this question depends on other factors, such as your age, height, current weight, activity level, and metabolic health.

When trying to lose weight, a general rule of thumb is to reduce your calorie intake by 500 fewer calories than your body needs to maintain its current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Below are the average calorie ranges that consider these factors.

Female

A mediocre, moderately active woman between the ages of 2 to 50 needs to consume approximately 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) per week.

Women who are active and walk more than 3 miles per day need to consume 2,200 calories or more per day to maintain weight and lose at least 1,700 calories per week to lose 1 pound (0.45 kg).

Young people in their 20s need higher calories - about 2,200 calories per day to maintain their weight

Women over 50 tend to consume fewer calories. The average moderate working woman over the age of 50 needs about 1,800 calories per day and 1,300 calories per day to maintain her weight and lose 1 pound (0.45 kg) per week.

These estimates do not apply to pregnant or lactating women, as their caloric intake is significantly higher.

Men

A moderately active person between the ages of 2 to 45 needs 2,600 calories per day to maintain her own weight and 2,100 calories per day to lose 1 pound (0.45 kg) per week.

Active men who walk more than 3 miles per day may need 2,800 to 3,000 calories per day to maintain weight and 2,300 to 22,500 calories per day to lose 1 pound (0.45 kg) per week.

Young people between the ages of 19 and 25 have higher energy needs. They need an average of 2,800 calories a day to maintain their weight and up to 3,000 if they are active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300-22,500 calories per day.

Men need to lose energy with age. Between the ages of 46 and 65, moderately active men need an average of 2,400 calories per day. Years 66 years later, the average human needs to lose about 2,200 calories per day to obtain calories.

children

Children have a wide range of calorie needs based on their age, size, and activity level.

While children on average need 1,200 to 1,400 calories per day, moderately active teens need 2,000 to 22,800 calories per day. Active teens need more.

Babies who grow and develop normally and are physically active often do not need to count calories. Although they are provided with a number of healthy alternatives to food, most moderately active children naturally eat as much as their body needs.

What are calories?

Calories are the unit that measures energy. Calories are commonly used to measure the amount of energy in food and beverages. To lose weight, you need to eat fewer calories per day than your body burns.

How to reduce calorie intake

Calories are just one measure of energy. To gain weight you need to consume more calories than you expend. On the contrary, if you consume more calories than you gain weight, you lose weight.

That said, cutting calories regardless of the foods you eat is usually not a sustainable way to lose weight. For example, eating foods that are higher in nutrients will benefit your health more than foods that are poor in nutrients.

Although it works for some people, most are hungry and eventually revert to their old habits.

For this reason, it is recommended that you make some more permanent changes to maintain your calorie deficit in the long term without feeling hungry.

The following lifestyle changes and weight-proof eating help you lose weight.

1. Eat more protein 

Protein is the king of weight loss nutrition

Adding protein to your diet is an easy and effective way to lose weight with minimal effort.

Studies show that protein stimulates metabolism and helps reduce appetite.

A high protein diet can increase the number of calories burned by 80-100 calories per day, since energy is required for protein metabolism.

Eating protein can help you live longer and help you consume fewer calories throughout the day. An earlier study found that those who consumed 30% more calories from protein consumed 441 fewer calories per day.

In other words, adding protein to your diet can increase the number of calories you burn and reduce the number of calories. Protein can also help fight cravings.

In a 2011 study, a 25% daily protein intake reduced calorie intake by 60%, as well as a 50% reduction in the desire to eat late at night.

If you want to lose weight consistently and with minimal effort, consider increasing your protein intake.

It can not only help you lose weight, but also prevent or reduce weight regain.

SUMMARY:

Increasing your protein intake can boost your metabolism, fight hunger, and significantly reduce your appetite. It can help you lose weight and keep it off.

2. Avoid sugary sodas and fruit juices.

The easiest change you can make is to eliminate liquid sugar calories from your diet.

These include sodas, fruit juices, chocolate milk, and other sugary drinks.

Your brain does not record liquid calories in the same way that it records solid calories.

For this reason, drinking sweet sodas does not automatically compensate your brain, but you can automatically eat other small amounts.

Studies have shown that sugary drinks are strongly associated with an increased risk of obesity, with a study in children showing a 0% increased risk of serving a sugary drink every day.

Harmful Effects of Sugar Beyond weight gain, it can have a negative effect on metabolic health and increase the risk of many diseases.

Eating fruit, which contains fiber and other important nutrients, is not associated with the same negative effects as drinking fruit juice or other sweetened beverages. However, consuming large amounts of added sugar and sugary drinks can harm your health in a number of ways.

There are no physiological requirements for these drinks and the long-term benefits of avoiding them can be plentiful.

SUMMARY:

It is important to avoid sugary sodas and fruit juices since liquid sugar is the only fatty aspect of the Western diet.

3. Drink more water

A very simple strategy to increase weight loss is to drink more water.

Studies have suggested that drinking water can increase the number of calories you burn up to 90 minutes.

Drinking about 8-ounce glasses (2 liters) of water a day can burn you about 96 calories.

However, recent studies suggest that drinking water will not increase the number of calories you burn.

May be more important when you drink water. Drinking instant water before meals can help you reduce appetite and eat fewer calories.

In a 12-week study, people who drank 17 ounces (0.5 liters) of water half an hour before a meal lost 44% more weight.

When combined with a healthy diet, drinking more water before meals seems to be helpful if you need to lose weight.

Drinking caffeinated beverages like coffee and green tea can also boost your metabolism, albeit slightly, in the short term. Doing this is related to weight loss and keeping it off.

SUMMARY:

Some studies have shown that drinking water can stimulate metabolism. Drinking it half an hour before a meal can help you eat fewer calories.

4. Practice and lift weights

When you consume fewer calories, your body stores energy and builds it up, allowing you to burn fewer calories.

This is why long-term calorie restriction can significantly reduce your metabolism.

In addition, it can damage muscle mass. Muscle is metabolically active, so it can further slow down your metabolism.

The only proven way to prevent this effect is to exercise your muscles by gaining weight.

It has been shown repeatedly to prevent muscle loss and slow down your metabolism during chronic calorie restriction.

In terms of weight loss, it is important to lose fat as well as maintain or strengthen muscles.

If you can’t find a gym, consider bodyweight exercises like push-ups, squats and sit-ups while sitting at home.

Doing some cardio, such as walking, swimming or jogging, is not necessary to lose weight, but is important for optimal health and general well-being.

What’s more, exercise has a variety of benefits that go beyond weight loss, such as increasing longevity and energy levels, reducing the risk of disease and simply feeling better each day.

SUMMARY:

Weight lifting is important because it reduces muscle loss and slows down your metabolic rate.

5. Reduce your intake of refined carbohydrates

Cutting carbohydrates is a very effective way to lose weight, as it reduces your appetite and forces you to eat fewer calories.

Studies have shown that eating a low-carb diet can help you lose two to three times more weight than a low-fat, calorie-controlled diet.

What's more, a low-carb diet has many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.

However, it does not have to be low in carbohydrates. Be sure to eat only quality, fiber-rich carbohydrate sources with a single ingredient focusing on whole foods.

Proper composition of your diet becomes less important if you limit yourself to whole foods.

SUMMARY:

Cutting carbs helps reduce your appetite and help you lose weight by eating fewer calories.

The best calorie counter online

Many websites and apps can help you keep track of your calorie intake.

Try using a calorie counter for at least a few days to see if you are actually eating calories, sugars, proteins, fats, fiber, vitamins, and minerals.

Seeing numbers like this can often be published.

BOTTOM LINE

The amount of calories you need each day depends on whether you want to maintain, lose or gain weight, including your gender, age, height, current weight, level of activity and metabolic health.

Cutting calories does not mean starving. A few simple diet and lifestyle changes - such as exercising, getting properly hydrated and increasing your protein intake - can help you lose weight and feel full.

Article source healthline.com