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


Just what amount of calories per day should you consume? Unfortunately, the appropriate response is not, “As many as you want!”

You must cut back your daily calorie intake to lose weight but by how much?

Maintaining a healthy weight involves balancing the number of calories you take in with the number your body expends. It is essential to eat the appropriate foods in the proper quantity.

Healthy weight loss goes beyond a short-term diet plan or lifestyle change. It isn’t just a quick fix. The outcomes of weight loss must be sustained over time by adjustments in daily foods and exercise routines.

Before going any further, it is important to understand not everyone needs the same amount of calories to lose weight. It is difficult to determine the magic number because everyone’s daily nutritional requirements are different.

Factors That Affect How Many Calories You Should Eat

The following play a role in how many calories you should eat per day to lose weight:

1.    Gender

Males typically need more calories than women do. This is due to hormones, total body weight, and muscular mass. Males have a larger proportion of muscles compared to females, therefore utilize more energy.

2.    Weight

Muscle utilizes more calories per pound than fat does; heavier persons require more calories. More muscular people often burn more fat while at rest.

3.    Height

Taller persons have higher Basal Metabolic Rate. BMR is the measure of the number of calories you expend while your body carries out its fundamental functions. It determines how much energy is used at rest. Due to their greater body surface area, tall people experience accelerated heat loss.

4.    Metabolic Health

As people get older, their metabolism slows down. In order to keep up with basic body activities such as breathing, a living body must consume the required number of calories.

5.    Age

The blood calorie level of young people is lower than that of older ones. As we age, the body switches from burning muscles to burning fat. Fat burns fewer calories compared to muscles. Therefore, maintaining muscle mass is required. It can be achieved by being physically active and performing exercises that build muscles.

6.    Activity Level

Those who are active require more calories than those who perform a sedentary job. Calories are burned when you engage in physical activities.  Weight loss occurs when you burn more calories than you consume. Your calorie loss depends on the type of activity you do, as well as the duration and how intensively you do it.

How Many Calories Should You Eat Per Day?

A calorie is a unit of measurement of dietary energy. The number of calories in a serving of food and beverages refers to the quantity of energy provided by the macronutrients in the serving.

Calorie sources include proteins, carbohydrates, and fat. Their caloric content is the primary distinction that separates them. Carbohydrates and protein contain four calories per gram, but fat has a higher caloric content of nine.

It might seem convenient to limit calories when attempting to lose weight. However, weight loss involves other factors than just avoiding overeating.

The number of calories you should consume each day is based on your body size, exercise, and health status. A better understanding of your caloric range can be achieved by being aware of the suggested calorie consumption recommendations. These differ according to your age – adult, teen, or child.


Based on the 2020-2025 Dietary Guidelines for Americans, ladies should consume 1600 – 2,400 calories daily. It is a little bit more for men, the range is from 2,200 – 3,200 calories each day. The calorie requirements are most likely near the low end of the range for inactive or older people. For those who are physically active, pregnant, or nursing, the range might be nearer to the top. However, consulting a certified dietician is always preferable. These figures aren’t fixed because different people have unique needs.


Nutritional demands are highest during teenage days. Teenagers need to consume sufficient amounts of vitamins, minerals, and calories. According to their age, gender, and level of physical activity, teens may consume different amounts of calories. On average, boys need 2,800 calories per day, whereas girls only need 2,200. Girls 14-18 years old should consume between 1800- 2,400 calories daily. Males in this age group are recommended around 2000 – 3,200. A 13-year-old male should eat between 2000 – 2,600 calories per day. The recommended daily caloric intake for a 13-year-old girl is between 1,600 – 2,200 calories.

Teenagers should not practice dieting except if a doctor advises them to do so. Skipping out on an adequate amount of calories and important nutrients can cause chronic health problems.


Children between one to three years old require 900-1,000 calories daily. For ages four to eight, males require 2,000 calories per day, whereas females need 1,800 calories. Boys and girls between ages 9 – 13 need 2,200 and 1,400 calories daily, respectively.

Calorie restriction is not advised for kids and should not be done without close supervision. Children require extra calories for adequate growth. Lack of nourishment and retarded growth are both consequences of undereating.

How to Adjust Your Daily Calories

There are healthy methods for gaining or losing weight, depending on your motive.

How To Gain Weight

  • Do not merely concentrate on eating more.
  • Choose high-calorie items like lean meats, whole grains, and healthy fats.
  • Think about eating more frequently.
  • Sprinkle nuts or seeds into your yoghurt, oats, or cereals.
  • Consider more liquid calories such as whole milk and smoothies.
  • Your fitness program should include strength training.

To Lose Weight

  • A healthy weight loss plan should include both a balanced diet and exercise.
  • You might be prompted to drastically reduce your calorie intake. However, rigorous calorie restriction can have the opposite effect. Therefore, move slowly.
  • Increase your physical activity.

To Maintain Weight

  • Track your caloric consumption accurately.
  • Estimate your daily caloric requirements and try to eat enough to maintain your present weight.
  • Resist the urge to give in to your cravings and practice control.

Nutritional Strategies for Weight Loss

It has been already established that cutting calories will help you lose weight. Following through daily might be challenging. Small modifications such as swapping out foods that contain high caloric content with low caloric ones can help.

Here are some of the finest tips to shed a few pounds.

Eat More Protein and Healthy Carbs/Fat

Focus on eating a balanced diet that includes lots of lean meats, whole grains, and healthy fats. Thanks to the fibre content, your appetite for food will decrease. Limit your intake of processed foods, which are high in empty calories. Healthy fats are easily burned off by the body instead of trans fat that’s being stored. Proteins aid in metabolism, increasing calorie burn.

Limit Sugary Drinks and Alcohol

Countless drinks have surplus calories. All types of alcoholic drinks and sweetened beverages frequently contain empty calories. Additionally, alcohol reduces the level of metabolism. Steer clear of commercial fruit drinks and sodas. Excessive sugar consumption might result in weight gain. Swap out sugar with honey.

Drink More Water

Have a glass of water to begin the day. The body is usually dehydrated during the first hours of waking up. This can be confused with hunger. With a glass of water before meals, overeating is avoided. Also, dehydration decreases metabolism.

Fire up the Grill

Instead of frying your food, try steaming or grilling to prevent the consumption of too much oil. Grilling will cause any excess fat to flow off your dish into the hot coals. If you are not a fan of barbecuing outside, roasting food in the oven provides the same result.

Using Weight Loss Calculators

You can find a number of weight loss calculators online. They can help you figure out a rough estimate of how many calories you need to burn to lose weight. The calculator also determines how many calories per day you must eat. It shows the duration it would require to get to your desired weight. However, you will need to know your weight, physical activities, and so on. Entering this precise information evaluates your daily calorie requirements.

Final Words

A calorie deficit is required to shed some pounds. You should be able to create a deficit by consuming less food and engaging in more physical activity. However, before beginning a weight reduction plan, always check with your doctor or a certified nutritionist. This must not be overlooked, especially if you suffer from certain medical concerns.



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