How Many Calories Should I Eat To Lose Weight?

How many calories should you eat to lose weight? The experts recommend that someone should consume 2,000 to 3,000 calories a day (men) and 1,600 to 2,400 calories a day (women). But to lose a single pound a week, you should aim to consume 500 fewer calories a day.  

how many calories to eat to lose weight

Generally, the caloric consumption depends right on the targeted weight and the current one, activity level, hormonal changes, and gender, among others. And the best way someone can figure this information out is by seeking advice from the doctor to aid you to determine caloric consumption which is safe and right for you.

How To Calculate Calories For Weight Loss?

A calorie is a unit- medically designed to measure someone’s energy. Besides, calories can measure the energy content of beverages and food. And to lose weight, someone should eat little calories compared to how the human body burns them every single day.

 Calories out and calories in are determined by different factors, including age, hormonal changes, genetics, etc. Overall, developing a lifestyle plan and a healthy diet are key factors to help you lose excess weight and achieve long-run results.[Also read: How To Lose 5 Pounds A Week With Calorie Deficit]

How many calories a day to lose weight?

To be a bit specific on the number of calories someone needs to consume every day on the journey to lose weight, someone should first determine the ideal weight you are targeting to lose. And this depends on someone’s age, gender, frame size, height, muscle proportion, and fat. 

Besides, the body mass index is a special and medically approved tool that doctors use to determine if someone is obese and to which degree. This tool is mostly used to know the ideal weight ranges. Plus, the tool is calculated from weight to the square of the user’s height.[Related: How Long Does To Lose 100 Pounds Of Weight?]

BMI = body weight (kilograms) divided height (metres) squared.

BMI below 18.5 this is below normal weight 

BMI 18.5 to below 24.9 is normal weight

BMI 25 to below 29.9 is considered as overweight 

BMI 30 to below 34.9 is considered class I obesity

BMI 35 to below 39.9 is class II obesity

Average calories you should consume

When you are trying to melt fat, it would be helpful to create a calorie deficit via taking a few calories by eating right or exercising. Further, it is essential to have a sustainable weight loss plan. 

Remember that cutting the calorie consumption drastically may lead to severe side effects and increase nutritional deficiencies risk. Below is a dietary guideline from 2020 to 2025 for Americans on how many calories someone should consume.

Dietary Guidelines For Men

The experts recommend that men between the ages of 30 to 19 should take 3000 and 24000 calories every day to typically maintain safe and natural weight loss. And since energy decreases as someone gets older, men between 59 to 31 ages should consume 2200 to 3000 calories to maintain weight per day.

 But men who are 60 years and above are required to consume 2600 to 2000 calories for safety. In addition, men who have specific and active body conditions might need more calories. And the number of calories needed may vary depending on their weight and height.

Dietary Guidelines For Women

The calorie requirements women need to burn excess fat can still depend on size, activity level, and age. Women between 59 and 31 years need to take 2200 and 1800 calories a day because they have low energy needs.

 Further, women between 19 and 30 age require 2400 and 2000 calories a day, and this can ideally maintain their weight. In addition, women who are over 60 years require fewer calories and primary need to consume around 2,000 and 1,600 calories a day for weight loss.

Guidelines For Children

The experts suggest that kids have calorie needs widely based on their activity level, age, and size. Therefore, the energy requirements for teens and kids may vary depending on age and sex. For example, a three-year-old kid may require 1, 200 calories while the teenager needs closer to active 3,000 calories.  

Cutting the kid’s calorie consumption might increase nutritional deficiencies risk, foster your unhealthy relationship, and slow growth with eating or food disorder. Rather than counting children’s calories, encourage their nutrient-dense food, healthy and cook healthy meals alongside promoting physical activity for teens and the kids.

Practices to help you reduce your calorie intake

Limit or avoid sugary drinks, including chocolate milk, fruit juices, sodas, and drinks with more sugar

Exercise – weightlifting, and resistance training activities will help you have long-run calorie restrictions.

Drink more water- Enough hydration is connected with great weight management and improved brain health resulting in melting body fat.

Eat protein- Eat proteins to fight cravings, maintain muscle mass and reduce weight gain. Increasing protein consumption will come by eating meat, eggs, tofu, legumes, seeds, poultry, and nuts.

Below are tips to trigger weight loss

  • Use the small plates
  • Change the eating habits
  • Add more fruits, vegetables, nuts, and whole grains to your diet
  • Eat slowly and mindfully- Limit mealtime distractions. Also, pay attention to your dish’s taste, smell, and texture since this can reduce food cravings.
  • Eat healthy snacks like fruits, nuts, and vegetables – these kinds of foods are low in calories and fiber.
  • Reduce stress
  • Try mediation, yoga, deep breathing, and stress reduction tips
  • Find support- look for a family or friend with similar goals or preferably join active weight loss programs. This will set you towards your success.


Calorie in and calorie out are linked to weight loss benefits. But in mind that cutting too many calories can make it hard for someone to maintain weight loss or even harm your overall health. So, when counting calories, this is based on height, sex, activity level, current weight, age, and metabolic health. Overall, consuming a safe amount of calories by including lifestyle changes and the smart diet tips mentioned above will help you melt excess fat.

Deborah Jones
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