The most common concern when trying to lose weight is: "How many calories should I eat per day for weight loss?" While there is no definitive answer to this question as it varies from person to person, it is the understanding of overall calorie requirements, energy expenditure, and nutrient balance that is key to safe and effective weight loss.
Let's look at some of the factors that will determine your daily caloric requirement as well as how to calculate it, along with some useful tools for your weight loss journey including a calorie calculator, weight loss calorie chart & protein intake calculator, to help you get to where you want faster. Wiley
Understanding calories and weight loss?
Calories are known as a unit of energy in the food and drinks we consume. Your body uses calories for every function - breathing, digestion, walking and exercising Weight loss requires a calorie deficit or burning more calories than you eat. Let's say it simply: Journals Sage Pub
- Caloric surplus = weight gain
- Caloric maintenance = weight maintenance
- Caloric deficit = weight loss
How many calories are required per day?
Your caloric intake will depend on a number of factors including: Springer
- Age
- Gender
- Weight
- Height
- Physical activity
- Metabolic rate
On average:
- The average woman needs 1,800–2,200 calories a day.
- Men need between 2,200–2,800 calories a day.
You need to consume fewer calories than your body needs to shed pounds. This is where a weight loss calorie calculator becomes very important.
Calorie Calculator
A calorie calculator will help define how many calories your body burns per day (called your Total Daily Energy Expenditure, or TDEE) based on your activity level and metabolic rate. After you know what your TDEE is, you can (for example) subtract 500–750 calories per day from TDEE to see a progressive weight loss of about 0.5 to 1 kg per week. This weight loss method is secure and long-lasting.
For instance, you will experience consistent weight loss if you consume 1,500–1,600 calories per day and your TDEE is, say, 2,000 calories.
You can try an online weight loss calorie calculator to create a plan built around your body and lifestyle.
How Many Calories Should I Burn a Day?
If you are more in the weight-loss camp of activity, you might be asking yourself “How many calories should I burn each day to lose weight?” General recommendations suggest that 500–750 extra calories a day, with a combination of weight loss plan and diet, are feasible. How?
For example:
- You can briskly walk for an hour (250–300 calories)
- Running for 30 minutes enables the body to burn between 300 and 400 calories.
- HIIT workouts, which burn up to 500 calories in 30 minutes, are an option.
- Combining exercise and a reduced-calorie diet offers the most significant potential to lose fat while maintaining muscle mass.
Ideal Macronutrient Balance (not just calories)
Calories are only one factor in the equation for weight loss. The quality of calories consumed must also be addressed. Concentrate on the precise macronutrient ratio:
- Protein
- Carbohydrates
- Fats
Why You Should Care About Protein
Most importantly, protein keeps you full longer, levels up your metabolism, and protects against too much lean muscle loss in the context of losing body weight, that’s why a protein intake will be an important factor in your meal planning.
As a general rule of thumb:
- A sedentary person should eat 0.8g of protein per kilogram of their body weight.
- Protein intake for active people should be between 1.2 and 2.0 grammes per kilograms of body weight.
Example: A 70kg person who regularly does exercise may need 84-140g of protein a day.
Weight Loss Calorie Chart: Quick Guide
Here’s a calorie chart for weight loss to give you an idea of daily calorie needs based on activity and weight loss goals.
|
Gender |
Activity Level |
Maintain Weight |
Lose 0.5 kg/weeks |
Lose 1 kg/week |
|
Female |
Sedentary |
1,800 |
1,300–1,500 |
1,000–1,200 |
|
Female |
Active |
2,200 |
1,700–1,900 |
1,400–1,600 |
|
Male |
Sedentary |
2,200 |
1,700–1,900 |
1,400–1,600 |
|
Male |
Active |
2,800 |
2,300–2,500 |
1,800–2,000 |
Important: Do not consume less than 1,200 calories/day (women) or 1,500 calories/day (men) unless medically directed.
Tips to Manage Your Calorie Intake Per Day
Taking some extra steps in regard to your daily caloric requirement can help ensure you remain healthy and happy:
1. Track your intake
Use an app or a journal to track meals. Most apps have a built-in caloric calculator, as well as built-in macro trackers.
2. Whole foods
Whole foods such as fruits, vegetables, whole grains, lean protein, and healthy fat will keep you fuller without the calories of processed alternatives, as well as having more nutritional value.
3. Increase your protein intake.
You may want to use a protein intake calculator to help you keep track of your complete protein needs for the day. During a period of weight loss, protein helps preserve muscle mass and is less likely to cause cravings.
4. Pre-hydrate before meals
Thirst is sometimes mistaken for hunger. Pre-hydrating can help stave off unnecessary snacks and help reduce the total caloric intake each day.
5. Avoid liquid calories
Like sugary drinks, sugary alcohol drinks, high-calorie coffee drinks etc. is easy to surpass your caloric target from a caloric calculator.
Final Thoughts
Determining how many calories you should consume per day to lose weight does not have to be a complex process! You have tools available to help you - a weight loss calorie calculator, understanding all of your daily calorie needs, and a protein intake calculator to help you manage your macronutrient limits so you can make wise food choices and manage your overall intake.
Consistency and patience are your best friends. No fad diet or extreme calorie content will ever come close to the benefits of creating your own sustainable, well-balanced daily routine.
FAQs:
1. What daily caloric amount do I need to achieve fast weight loss?
Aim for 500–1,000 fewer calories than your TDEE if you want to lose weight quickly (1 kg/week).
Normal range:
- 1,200–1,500 calories per day for women
- 1,500–1,800 calories per day for men
2. Is 1200 calories a day enough to lose weight?
Yes, but only for short-term use and for women who are sedentary or have petite frames.
Not recommended for men or physically active people without medical supervision.
3. What number of daily calories do I need for maintaining my health?
Body type and degree of activity have an impact:
- About 1,800–2,000 women every day
- Daily men: ~2,200–2,400
To be precise, use a calorie calculator.
4. What exercise burns the most calories?
HIIT and running are the best ways to burn calories.
- 30 minutes of running: 300–400 calories
- 30 minutes of HIIT: 350–450 calories
- Swimming, rowing, and jump rope also burn a lot of energy.
5. How many steps a day to lose weight?
10,000–12,000 steps a day is the goal.
- For weight loss of 0.5–1 kg per week, combine a calorie deficit with 10,000 steps, which equates to 400–500 calories expended.