How Many Calories Should I Eat Everyday To Lose Weight

Figuring out how many calories you should eat is one of life's greatest mysteries — or so it seems. Although calorie needs depend on many factors such as age, gender and height, a general calorie range can help if you're looking to maintain or lose body weight.

Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

We asked America's top nutrition experts to weigh in to cut through the most common calorie misconceptions and help you identify what you

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Many people think eating fewer calories is better when trying to lose weight, says Felicia Stoler, D.C.N., M.S., R.D., F.A.C.S.M., author of

. However, unless you're a woman under 5-foot-3, I wouldn't recommend eating less than 1, 600 calories per day. As Stoler points out, consuming too few calories can lead to a deficiency of essential nutrients and may even suppress the immune system.

Eating less than your body needs can slow metabolism as the body begins to break down muscle for fuel, says Keri Gans, R.D.N., author of

How Many Calories Do I Need A Day? Answered By A Dietitian

. Without adequate calories, you may experience low energy levels, excess hunger or changes in mood, adds Lyssie Lakatos, R.D., C.D.N., C.F.T., author of

On the other hand, too many calories aren't ideal, either. In addition to weight gain and an increase in fat storage, consuming more calories than your body needs can result in a variety of less than pleasant ailments.

Eating too many calories, especially from fried or spicy foods, can lead to gastric reflux, says Gans. Those excess calories can result in feeling lethargic, weighed down and sluggish, adds Tammy Lakatos Shames, R.D., C.D.N., C.F.T.

How Many Daily Calories Should I Eat?

If you're exercising vigorously for an hour or more per day or working a highly physical job, a women would need between 2, 000 to 2, 500 calories per day, whereas a man would need 2, 500 to 3, 000.

For an individual who exercises for about 30 to 60 minutes a day, a woman, on average, would need 1, 900 calories per day, while a male would require 2, 500 calories.

An individual who averages between 5, 000 to 8, 000 steps per day would require 1, 800 calories for women and 2, 200 calories for men.

Articles / Calories: How Many Should I Eat?

For someone taking less than 5, 000 steps per day, needs fall as low as 1, 600 calories per day for a woman and 1, 800 calories for a man.

Fixating on calorie counts can lead to deprivation and overeating if you aren't careful. Instead, focus on what you can eat in abundance, such as whole fruits and vegetables and the rest will fall into place.

The bottom line: Although watching your calorie intake is important if you're trying to maintain or lose body weight, it's not the only factor to focus on to ensure a healthy diet and lifestyle. Instead of counting calories, focus on eating a diet rich in plant-based foods and whole grains, Stoler says. Filling half your plate with vegetables at meals can help improve portion control, points out Gans.

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