Lose Weight Eating Calories

Losing weight can be a challenging task, but understanding your calorie needs is an important first step. To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body uses. But how many calories should you be consuming to lose weight? 

The answer to this question varies from person to person, as your calorie needs are based on factors such as your current weight, body composition, and activity level. However, a good starting point is to use a calorie calculator, like the one provided by , to estimate the number of calories you need to consume each day to maintain your weight.

Once you have this number, you can then create a calorie deficit by eating fewer calories or burning more calories through exercise. A safe and sustainable rate of weight loss is typically around 1-2 pounds per week, which can be achieved by cutting 500-1000 calories from your daily intake.

Why You Should Actually Be Eating More To Lose Weight

It is important to note that eating too few calories can be detrimental to your health and can make it difficult to maintain your weight loss in the long-term. It is recommended to not go below 1200 calories per day.

Another important aspect of weight management is to make sure that you’re getting enough of the right types of calories. Empty calories, such as those found in sugary drinks and processed foods, can contribute to weight gain, while nutrient-dense foods, such as fruits, vegetables, and whole grains, can help you feel full and satisfied while you lose weight.

It’s also important to keep in mind that calorie needs aren’t fixed, and may change as you lose or gain weight. As your body weight changes, you may need to adjust your calorie intake in order to maintain a healthy weight.

How Many Calories To Eat Daily To Lose Weight? (get This Right!)

To lose weight, it is essential to be aware of the calories you are consuming, and also the amount of calories you are burning. A calorie deficit is necessary for weight loss, but it’s important to make sure that you’re getting enough calories to support your body’s needs. A good way to do this is by counting calories, and being mindful of the number of calories per serving in the food you eat.

A great way to manage your calorie intake and lose weight is by using a Health and Fitness app called . The app like can help you keep track of the number of calories you’re consuming each day, and can also provide you with information on the number of calories per serving of different foods.

Ultimately, weight loss and maintenance is a combination of calorie intake and calorie burn. By understanding your daily calorie needs and creating a calorie deficit, you can achieve a sustainable weight loss. Remember, it’s not about cutting out all the food you love, it’s about finding a balance between the amount of calories you need and the amount of calories you consume.

Why You Stop Losing Weight On Low Calorie Diets

In conclusion, determining how many calories you should be consuming to lose weight is a highly individualized process, and it’s important to take into account your current weight, body composition, and activity level. By using a calorie meter, like the one provided by , you can estimate the number of calories you need to consume each day to maintain your weight, and then create a calorie deficit by eating fewer calories or burning more calories through exercise. Remember to make sure you’re getting enough of the right types of calories, and that your calorie needs may change as you lose or gain weight. By counting calories, and being mindful of the number of calories per serving in the food you eat, you can lose weight in a sustainable way.

At , we are on a mission to prevent premature deaths due to lifestyle diseases. It is this purpose that inspires and motivates us to do our best work every day.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?

Altering When You Consume Your Calories Doesn't Change 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.

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.

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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.

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).

Ways To Burn More Calories Than You're Eating

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!

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.

Calorie Meal Plan To Lose Weight

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.

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.

How Eating More Calories Can Help You Lose Weight

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?