How Many Calories Do You Need To Eat To Lose Weight Calculator

When you are starting a weight loss diet , you know to eat well and healthy foods, but how do you work out how many calories you should eat?

We know that creating a calorie deficit will help us lose weight, but how much should be reducing our intake by for weight loss?

If we are not careful, we can over-reduce our calories and when you do that, you risk not losing weight, because your body is in starvation mode and holds on to fat and you could find yourself being lethargic and unwell, as you don’t have enough fuel to keep your body functioning optimally.

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So how can you work out the right calorie balance for you on your weight loss diet, if you’re trying to lose a few lbs?

As a rule, we know that general NHS guidance states that women should eat about 2000 calories a day and men should eat 2500 to maintain weight.

This will be really dependent on each person, but the good news is, you can work it out and get a good idea of how many calories you should eat to lose weight.

Calories For Weight Loss: How Many Calories Should You Eat To Lose Weight?

To do this you need to work out your Basal Metabolic Rate (BMR) – basically the number of calories your body burns just by functioning.

We know this could look a little complex, so here is an example using Susan, who is 36, she’s 167cm (about 5ft6) and weighs 81kg (about 12 and a half stone).

So, as a minimum, Susan should be eating 1834 calories per day to sustain her energy levels and standard of living as that is how many calories her body burns, roughly, just by simply existing!

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But it doesn’t end there, we also need to factor in movement and activity, and this helps us calculate our Total Daily Energy Expenditure (TDEE).

Your TDEE is the total number of calories you burn in a given day by simply moving around, doing things like taking the stairs, hoovering, walking to the car and any exercise you do.

In Susan’s case, she has a sedentary desk job, but does attend a few Zumba classes a week, so we are going to multiply her BMR by the lightly active category of 1.375.

How Many Calories Should You Consume In A Day?

Typically, if you want to lose weight, you would look to reduce your TDEE number by 20% and this should see you losing a sustainable 1-2lbs per week.

Using a 504-calorie deficit, Susan would lose just over 1lb per week, as we know that 1lb of weight loss = 3, 500 calorie deficit.

If you’ve been watching your calories, how many have you been having? Have you ever checked your TDEE numbers to see how many you should eat?

How Many Calories Should I Eat To Lose Weight? Rds Explain

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There are many factors that go into determining your calorie needs. Your age, weight, height and activity level all play a role. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1, 600 and 3, 000 calories per day.

So, what do you need to know to strike a y balance? Registered dietitian Julia Zumpano RD, LD, helps us do the math.

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Whether you want to gain weight, lose it or find the perfect Goldilocks balance to stay exactly where you are, calories matter. And if you’re a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.

Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated (are you really active, pretty active or just kind of active?), Zumpano recommends seeing a dietitian to get an expert’s take.

Others may not need to crunch the numbers to meet their calorie targets. Simply knowing your recommended calorie ranges can help you hit your goals.

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“Keep in mind, these calorie recommendations are for people who are at a normal weight, ” notes Zumpano. “If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. A deficit of 500 calories can provide a weight loss of 1 pound per week.”

But if you consume more calories than you need, your body stores that energy for later (in the form of extra padding on your hips and around your middle).

Everybody’s daily calorie needs are different, which can make it hard to figure out the magic number. In general, men need more calories than women. Active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms slow down as they age.

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If your goal is to gain weight, don’t just focus on eating more. You want to make sure you add weight in a y way.

You should also consider eating more often and looking for ways to add extra calories to each meal. For example, adding nuts or seeds to your yogurt, oatmeal or cereal.

“Don’t forget to include more liquid calories that won’t leave you feeling too full by the next meal, ” advises Zumpano. “Opt for high-calorie beverages like whole milk, cream, 100% fruit juice, smoothies and high-calorie nutrition shakes.”

How Many Calories Should I Eat In A Day?

But proceed with caution, Zumpano says. If you eat fewer than 1, 200 calories a day, it’s tough to get all of the nutrients you need to stay y.

“If you’re on a very low-calorie diet, it can affect your metabolism, ” warns Zumpano. “Your body can go into conservation mode, which can slow down the calories you burn, making it harder to lose weight.”

“Then you don’t have to cut back as much, so you can have a more balanced diet and get all the nutrients you need, ” explains Zumpano.

How Many Calories Should You Eat A Day?

It’s good to have a sense of your daily calorie needs and to be aware of how the calories in your favorite foods add up. Those numbers can help guide your decisions about what to eat and what to save for another day.

“Plenty of people lose weight not by counting calories, but by focusing on the quality of the food and on portion control, ” says Zumpano.

You may have heard of “empty calories.” These can be found in processed foods — items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

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While you might get a boost of energy from consuming those foods, processed foods don’t tend to have a good amount of fiber, minerals and vitamins. Those empty calories won’t satisfy you, leading to food cravings. You may even feel tired or fatigued.

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.

“Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, ” explains Zumpano.

How Many Calories Should I Eat A Day To Lose Weight?

Whether you’re trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

If you’re unsure how many calories you need to eat each day, don’t hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

It’s important to understand how many calories you’re consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.

Food: Calories, How Much To Eat, And Calorie Restriction

“For example, consuming 200 calories from 16 ounces of soda is metabolized differently than 200 calories from 1 ounce of nuts, ” says Zumpano. “You’re gaining vitamins, minerals, fiber, protein and y fats from the nuts and no nutritional benefits from the soda.”

Determining how many calories you should eat every day can be a challenge, as there are many factors to take into consideration. A registered dietitian discusses counting calories.