Reducing the number of calories you eat per day can be an effective weight loss method 1. However, figuring out exactly how many calories you should be eating can be tricky, as it often depends on a variety of factors, including your age, sex, size, and activity level, among others.
Below is a simple scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake. Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. The calculator is based on the Mifflin-St Jeor equation and can provide an estimate of your calorie needs. The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
When trying to lose weight , a general rule of thumb is to reduce your calorie intake to fewer calories than your body needs to maintain your current weight. Doing so can help you lose about 1 pound 0. For example, many fad diets recommend restricting your calorie intake to around 1,—1, calories per day, which is not enough for most healthy adults. Cutting your calorie intake too drastically can not only cause several serious side effects but also increase your risk of nutritional deficiencies and result in metabolic changes that make long-term weight maintenance difficult 5 , 6.
Most women between the ages of 19—30 require 2,—2, calories per day to maintain their weight. Women between the ages of 31—59 have slightly lower energy needs. Generally, women in this age group should aim to consume 1,—2, calories per day to maintain their body weight. Women over age 60 generally require even fewer calories and typically need to consume around 1,—2, calories per day to maintain their weight 7. Keep in mind that the exact number of calories that you need may fall on the high or low end of this range, depending on how active you are, along with your height, weight, and health status.
Additionally, note that these estimates do not apply to those who are pregnant or breastfeeding , as these individuals have significantly higher calorie needs. The most recent Dietary Guidelines for Americans estimates that men between the ages of 19—30 should consume approximately 2,—3, calories per day to maintain their weight.
Energy needs decrease as you get older. In fact, men between the ages of 31—59 need about 2,—3, calories per day to maintain their weight 7. Meanwhile, men who are over 60 generally require 2,—2, calories per day to maintain their weight.
Men who are very active or have certain health conditions may require a higher number of calories. The number of calories that you need can also vary within this range based on your height and weight. Energy needs for children and teens vary based on their sex and age. A 3-year-old child might need only 1, calories, but a teenager can require closer to 3, calories 7.
Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend 1.
Developing a healthy diet and lifestyle plan that will help you lose weight and keep it off in the long term requires much more than determining your current calorie needs and then eating fewer calories on a daily basis 9.
Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat is not a sustainable way to lose weight. Some restaurants put calorie information on their menus, so you can also check the calorie content of foods when eating out. The amount of calories people use by doing a certain physical activity varies, depending on a range of factors, including size and age. The more vigorously you do an activity, the more calories you'll use.
For example, fast walking will burn more calories than walking at a moderate pace. Find out how the body burns calories in. If you're gaining weight, it could mean you have been regularly eating and drinking more calories than you have been using. To lose weight, you need to use more energy than you consume, and continue this over a period of time. Get used to counting calories and use our calorie counter. Find out how to make healthy changes to your diet and lose weight.
If you need help losing weight, why not try the free NHS week weight loss plan. Page last reviewed: 23 August Next review due: 23 August Understanding calories - Healthy weight Secondary navigation You and your weight Weight facts Hidden causes of weight gain 9 medical reasons for putting on weight How can I speed up my metabolism? The truth about carbs. Understanding calories Very low calorie diets Calorie checker. Find out your BMI. How to diet Start losing weight Top diets review 10 weight loss myths Keep weight off Should you lose weight fast?
How your GP can help you lose weight How to lose weight in a wheelchair Managing weight with a learning disability. What can I do if my child is very overweight? Underweight adults Underweight adults Keeping your weight up in later life. Eat slow-burning calories : High-fiber carbohydrates , such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.
Exercise : This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair , there are exercises that can boost heart health and strength. Drink water : It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.
Eat more fiber : Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.
Check the label : Some items have hidden fats or sugars. If you are counting calories, the label will help you keep track. Use smaller plates : Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity.
Using a smaller plate encourages smaller portions. Slow down : Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full. Make a shopping list : Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it. A little of what you fancy : Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.
Get enough sleep : Sleep loss affects the metabolism, and it has been linked to weight gain. Avoid eating 2 hours before bed : Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain. Here are some examples of activities and the calories they can help you burn in 30 minutes.
The estimates are for a person weighing pounds. Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.
After consuming carbohydrates carbs , insulin levels will rise significantly more compared with eating fats or protein. Some carbs in particular get into the bloodstream in the form of sugar, or glucose, much faster than others. Refined flour is a fast carb, while legumes are slower.
Slow-release carbs are better for body weight control and overall health than fast carbs. A calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a calorie snack of popcorn with butter or toffee. To work out how many calories you need, you need to know your basal metabolic rate and an activity factor. To calculate your BMR automatically, follow this link and enter your details into the calculator.
This will give a rough idea of the daily calorie intake you need to keep your body weight where it is. The result is still not perfect, as the equation does not take into account the ratio of muscle to fat. A very muscular person needs more calories, even when resting.
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