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How many calories should I eat a day to lose weight? Use our analysis tool to understand how many calories you need to lose weight the healthy way.
How to Lose Weight

How Many Calories Should I Eat To Lose Weight?

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

How Many Calories Do I Need To Lose Weight Would Be A Better Question If Weight Loss Is What You Are After.


20 lbs. LIGHTER?

It is no secret that to lose weight you need to burn more calories or consume fewer calories than required to maintain the weight you are currently at. There is a science behind this and fortunately there is also a rule of thumb that you can go by to do a quick calculation on how many calories you should eat to lose weight.

If you ever asked how many calories to lose a pound then here is a rule of thumb. To lose one pound in a week you must have a calorie deficit of 3500 calories for the week so that is an average of 500-calorie deficit on a daily basis. To lose two pounds you simply need to double that and now you need a 1000-calorie deficit on a daily basis in order to lose two pounds per week.

It is not advisable to attempt weight loss in excess of two pounds in any given week. There are other quick diets that promise better results but these quick diets are just that, quick fixes. When you put yourself through these quick diets you will most likely gain all that back as soon as you lost it.

So you must be wondering – How many calories do I need? Or How many calories should I eat a day? Right?

There is a formula that calculates how many calories to lose weight. Meaning, how many fewer calories does your body need to actually start losing weight. The beauty of our online meal planner is that it comes with a calorie counter and weight loss analysis calculator which will calculate exactly how many calories should you eat per day to lose weight. The more truthful you are about your current weight and activity levels the more accurate results you will find using our calorie counter.

However, here are some examples for both male and female:

A 5’ 10” male who is of 35 years age and, leads a lifestyle with only low levels of physical activity, currently weighs 180 lbs. but would like to lose 20 pounds in about 3 months. How many calories should he eat to lose weight?

Well as per the analysis, this male will need 2466 calories per day if he simply wants to maintain his current weight. However, to lose 20 pounds in three months, this male will need to put himself through a daily calorie deficit of about 761 calories each day to lose 20 pounds by the end of three months. Therefore, the new daily caloric limit for this 35 year old male with a weight loss goal of 20 pounds in three months is 1705, not too over the minimum 1500 calories he should eat to lose weight the healthy way.

Now, let’s take an example where a 32 year old, 5’5” female who is currently at 155 pounds but wishes to lose about 25 pounds in three months. This female, too, leads a lifestyle which includes only a low level of physical activity. How many calories will she need to eat per day to lose weight by the goal date?

As per the analysis, this female will need about 1920 calories just to maintain her weight if nothing else changes in her daily routine. To lose 25 pounds by the end of three months, she will require a calorie deficit of 951 calories per day which will bring her new daily caloric limit down to 969 calories per day. Now, this new limit is way below the minimum of 1200 calories she needs to lose weight the healthy way. The net result is that a caloric limit this low will not be healthy so to what this female will need to do is to adjust her weight loss goal by either adjusting the weight she wants to lose or the time she is giving herself to arrive at her desired weight.

Fortunately, our meal planning analysis tool alerts you to this and allows you to make necessary adjustment to arrive at a new caloric limit that is not only safe but more manageable. So let’s assume this female decides to give herself one more month to lose 25 pounds. In that case, her new caloric limit changes to 1203 barely making the minimum and with a daily calorie deficit of 717 calories. This new caloric limit will allow her to lose weight without going through starvation.

The best part of our analysis tool is that it gives you full control over your weight loss mission and empowers you with the understanding of how many calories you really need to lose weight. This way you will never have to ask yourself again – how many calories should I eat per day… Get started with your weight loss mission today!

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