How many calories should I eat a day to lose weight?
What’s my calorie requirement, and what does it need to be (to lose weight)?
Your daily calorie needs depend on your age and gender. Here’s a rough guide:
- Men 18-30 years: 2,500-3,000 calories to maintain weight – so, eat under 2500 calories a day
- Men 31-59 years: about 2,500 calories – eat under 2000
- Men over 60 years: 2,000-2,500 calories – eat under 2000
- Women 18-30 years: 2,000-2,500 calories – eat under 2000 calories a day
- Women 31-59 years: about 2,000 calories – eat under 1500
- Women over 60 years: 1,500-2,000 calories – eat under 1500.
Therefore. To lose weight, most adult men should eat under 2000 calories a day; and most adult women, under 1500 calories.
Every day. It’s as simple as that.
If you keep to this, you will lose 2kg in the first week; and, after that, 1kg a week.
General information
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Not universal: 1500-2000 calories/day isn’t suitable for everyone
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Individual needs vary: age, sex, weight, height and activity level affect calorie requirements.
Weight loss considerations
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Caloric deficit: Reduce daily intake by 500-1000 calories, from your dialy requirement, for safe weight loss
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Nutrient balance: Focus on whole foods, fruits, vegetables and lean protein. Reduce carbs, i.e. bread, rice, pizza, potatoes (yes .. everything nice!)
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Physical activity: Aim for 180 minutes (3 hours)/week of moderate exercise.
Note. Exercise is useful but does not help you lose weight. Fulll stop. You need to eat less.
What about crisps, cakes, sweets, biscuits etc?
No way hose.
Summary
We have explained how many calories should I eat a day to lose weight – i.e. about 1500-200. But this depends on your age, gender and activity. We hope it has been helpful.
