How Many Calories Per Day to Lose Weight?


Food energy is measured in calories. The heat energy required to elevate 1 kilogram of water by 1 degree Celsius is called a "calorie". This implies 1 food calorie equals 1,000 energy calories, or kilocalories.

Not everyone needs the same number of calories. Your height, weight, exercise level, age, and other variables affect that figure.

Change your calorie intake to lose weight. A caloric deficit—burning more calories than you eat—helps here. Losing 1 pound per week requires a 3,500-calorie caloric deficit. Distributed across seven days, you'll consume 500 less calories daily.

Slow and steady. Progressive weight reduction reduces fat mass and body fat percentage more. It may also maintain your resting metabolic rate, which burns calories during rest.


Change your thinking to lose weight. Switching from hasty fixes to gradual changes to reduce weight sustainably. For instance, check portion sizes and replace high-calorie, low-nutrient items with fresh product.

Get regular physical activity. Exercise should also be part of the equation. It can, for instance, help you retain muscle while you’re losing weight.

Take protein. Eat enough protein to maintain muscle mass while losing weight. "You still need carbs and fat, but if you increase your protein, you'll feel fuller longer."

Sleep well. Make sure you sleep plenty. Sleep helps your immune system, brain, and muscles recover from exercise.