How Many Calories Should You Eat Per Day to Lose Weight?

Reducing the number of calories you eat per day can be an effective weight loss method.

However, figuring out exactly how many calories you should eat can be tricky, as it depends on various factors, including your age, sex, size, and activity level.

Below is a simple scientific calorie calculator and five evidence-based tips on how to reduce your calorie intake sustainably.

Enter your details in the calculator below to see how many calories you need on a daily basis to maintain or lose weight.

The calculator is based on the Mifflin-St Jeor equation and can estimate your calorie needs. It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs.

When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than usual or exercising more. Some people choose to combine the two, eating a little less while being more physically active.

However, it’s important to ensure that you’re consuming enough nutrients, even if you’re trying to lose weight. Otherwise, you risk developing nutritional deficiencies and metabolic changes, making long-term weight maintenance difficult.

Here’s a closer look at calorie intake based on recommendations from the 2020–2025 Dietary Guidelines for Americans.

Females

Keep in mind that these estimates don’t apply to those who are pregnant or nursing, as they’ll need significantly more calories.

Males

People who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.

Children

Keep in mind that cutting a child’s calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster a challenging relationship with food or an eating disorder.

Instead of counting calories, it’s best to eat a balanced diet containing lots of nutrient-dense foods.

summary

The number of calories that your body needs can vary depending on your age, sex, activity level, and body size.

Simply put, a calorie is a unit that measures energy. Calories measure the energy content of foods and beverages.

To lose weight, you need to eat fewer calories than your body burns each day. Conversely, you need to consume more calories than you expend to gain weight.

Keep in mind that while the “calories in, calories out” concept of weight loss may seem simple, many factors contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and age.

summary

Calories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.

Although decreasing the number of calories you consume can lead to effective weight loss, cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.

Here are five strategies that may help you lose weight.

1. Eat more protein

When it comes to losing weight, protein is incredibly important.

According to a 2020 study, increasing your protein intake may help keep you full and curb your appetite.

Protein may also help fight cravings. According to some research, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite.

In addition to promoting weight loss, some research suggests that maintaining a high protein diet may prevent or reduce weight regain and help maintain muscle mass.

Therefore, if you want to achieve long lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.

2. Limit sugary drinks

Another change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Your brain doesn’t register liquid calories the same way it does solid calories, so they have a less significant effect on your feelings of hunger and fullness.

Additionally, studies associate drinking sugary beverages with an increased risk of obesity.

The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may contribute to other health issues, including heart disease, liver problems, and diabetes.

3. Drink more water

One thing you can do for your health is to drink more water.

Adequate hydration has associations with improved brain health, weight management, and a reduced risk of kidney stones.

What’s more, drinking water immediately before meals may reduce hunger and help you eat fewer calories.

Drinking more water—especially before meals—may help you lose weight when combined with a balanced, nutritious diet.

4. Exercise

Research has shown that resistance-training activities such as weightlifting limit muscle loss. This may help minimize metabolic changes during long-term calorie restriction.

Cardio exercises, such as walking, swimming, or jogging, are also important for increasing weight loss and supporting overall health.

Additionally, exercise has a variety of other benefits that go beyond weight loss, such as:

• increased longevity
• enhanced energy levels
• improved mental health
• decreased risk of chronic disease

5. Reduce your intake of refined carbs and ultra-processed foods

The term “refined carbs” refers to grains that have lost their bran and germ. This includes products such as white bread, pasta, crackers, white rice, sugar, and other sweeteners.

Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness.

Eating more refined carbs may hinder weight loss by adversely influencing levels of specific hormones that regulate your appetite, such as peptide YY. It’s also best to avoid ultra-processed foods.

Summary

Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are simple ways to decrease your daily calorie intake.

In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long lasting manner:

• Practice mindful eating. Mindful eating can help reduce food cravings and promote long-term weight loss.
• Eat more fruits and vegetables. Fruits and veggies are low in calories but high in fiber, which makes them ideal for weight loss.
• Stock up on nutritious foods. Following a weight loss diet is much more challenging when you have a kitchen full of processed foods. Make sure you have healthy snacks and foods on hand.
• Find support. Studies show that social support may aid weight loss.
• Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time.

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In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.

Although counting calories can be an effective strategy for weight loss, it’s important to remember that there are many other factors to consider when choosing what and how to eat.

Instead of focusing solely on calories, it’s best to follow a balanced diet rich in various nutritious, whole foods.

If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious side effects.

Research shows that young adults who use calorie-tracking apps to monitor how many calories they consume may be more at risk for developing disordered eating patterns that could develop into eating disorders.

That said, restricting how much you eat can be a successful weight loss strategy for people who are not at risk for developing disordered eating habits, at least in the short term. However, eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term.

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Cutting too many calories may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet that’s rich in nutritious, whole foods.

Below are some commonly asked questions about calories and weight loss.

Are 1200 calories enough for a day?

Although it may help you lose weight, eating 1,200 calories or less a day does not provide enough energy or nutrients for most adults.

How many calories should you eat for breakfast?

The number of calories you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

How many calories should you eat for lunch or dinner?

While some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly. Therefore, everyone’s needs and preferences are different.

How many calories should you eat to gain muscle?

To gain muscle, you may need to increase your daily calorie needs by a few hundred calories. A sports dietitian can help you develop an appropriate plan.

How many calories should I eat to lose 5 pounds a week?

The Centers for Disease Control and Prevention (CDC) does not recommend losing 5 pounds (lb) a week. Instead, it recommends aiming for steady and gradual weight loss (about 1-2 lbs per week), which is more sustainable and will help you maintain weight loss.

In general, a female should limit their caloric intake to 1,500 or less in order to lose 1lb per week. The average male should eat 2,000 calories a day to lose this amount.

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The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, it’s best to experiment to find what suits your needs.

How many calories you need per day depends on whether you want to maintain, lose, or gain weight. Factors to consider include your sex, age, height, current weight, activity level, and metabolic health.

Many websites and apps can help you track your calorie intake. You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals you’re eating.

Working with a registered dietitian (RD) can also help you gain, maintain, or lose weight while ensuring you meet your nutritional needs.