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    How many calories should I eat a day to lose weight?

    How many calories should you eat a day? Use this simple calculator, for personalized daily calorie recommendtions to lose or maintain weight.


    What you eat for breakfast is key to achieving you calorie goals during the rest of your day.

    During the night, your body and blood sugar level have received a reset from not eating during the night. Breakfast gives you the opportunity to start the day the way you want to continue.

    If you eat a breakfast high in sugar, your blood sugar level will spike. You will feel full and fresh with energy. Yet mid-morning these sugar levels will come crashing back down. It is this spike and following crash in blood-sugar level, that makes you ravenous mid to late morning.

    So what should you eat for breakfast?

    Avoid that bowel of high sugar processed cereal, or fruit high in sugar i.e. Most fruit apart from berries.

    Choose a combination of foods to maximise your nutrient consumption.

    Aim for foods:

    Natural fats and slow releasing carbohydrates help keep you feeling fuller for longer.

    Aim for your breakfast to use around 15% to 20% of your daily calorie allowance.

    How many calories should I eat a day to lose weight?

    Source : caloriesburnedhq.com

    Cut down on your calories

    Two-thirds of the adult population in England is overweight. That means many of us are eating more than we need and should eat less. Find out how much you should be eating and how to cut the calories.

    Eat less

    Many of us are eating too much and not being active enough. That's why nearly two-thirds of the adult population in England is overweight or obese. Find out how much you should be eating and how to cut the calories.

    Latest figures show that more than half of the UK population – 66% of men and 57% of women – are overweight or obese.

    When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may become overweight and can become obese.

    Being overweight or obese can increase the risk of type 2 diabetes, heart disease, stroke and some cancers.

    Many adults in the UK need to lose weight, and to do this they need to eat and drink fewer calories.

    Combining these changes with increased physical activity is the best way to achieve a healthier weight.

    How much should you eat?

    Our bodies need energy to keep us alive and our organs functioning normally.

    The amount you need to eat for your body to do this depends on a range of factors, including your size, age, gender and how physically active you are.

    To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use up through normal body functions and physical activity.

    An important part of a healthy diet is eating the right amount of calories, balancing the energy you put into your body with the energy you use.

    As a guide, men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ).

    If you need to lose weight, aim to lose about 0.5 to 1kg (1 to 2lb) a week until you reach a healthy weight for your height.

    You should be able to lose this amount if you eat and drink about 500 to 600kcal fewer a day than you need.

    You can find out whether you're a healthy weight by using the BMI calculator.

    If you're overweight, the healthy weight calculator will give you a personalised suggested calorie range.

    If you're very physically active because of your job or you do a lot of exercise, you may need more calories to maintain a healthy weight.

    If you do very little physical activity (for example, you're housebound) or you're overweight or obese, you may need fewer calories.

    A healthy diet isn't just about eating the right amount. It also means eating a wide range of foods to ensure you get all the nutrients you need.

    You can still eat less when following a balanced diet. Learn more about a balanced diet in the Eatwell Guide.

    How much are you eating?

    Most of us are eating and drinking more than we need, and we often think we're more active than we actually are.

    It's estimated the average adult has 200 to 300 more calories than they need every day. This might not sound much, but over time it will cause significant weight gain. 

    Foods and drinks that are high in fat or sugar can contain lots of calories, and eating or drinking these often or in large amounts can make it easy to have more calories than you need.

    If you're overweight or obese, think about where your extra calories are coming from and make changes to your diet to reduce the number of calories you consume.

    How you can eat less

    You can reduce the number of calories you eat by making healthier choices when it comes to food and drink.

    Often, that'll mean swapping high-fat and high-sugar foods for alternatives that contain fewer calories, or eating these foods in smaller portions and less often.

    It's not just foods: drinks can be high in calories, too. To consume fewer calories, you should choose drinks lower in fat and sugar or have smaller amounts of high-calorie drinks less often. Don't forget that alcohol can also be high in calories.

    As well as choosing foods and drinks lower in fat and sugars, also think about reducing the size of your portions. Research suggests we tend to eat more when we're served more, even when we don't need the extra calories.

    When serving yourself food at home, resist filling your plate and think about whether you're really hungry before having an extra helping. When eating out, avoid supersizing or choosing large portions of food or drink.

    Knowing the calorie content of different foods and drinks can be useful when it comes to achieving or maintaining a healthy weight.

    It can help us keep track of the amount of energy we put into our bodies and ensure we're not eating too much.

    The calorie content of many foods and drinks is on the packaging as part of the nutrition label. 

    You can look at the calorie figure to assess how a particular food or drink fits into your daily intake.

    The calorie checker on this page can tell you how many calories are in a wide variety of foods and drinks.  

    Find out more about understanding calories

    These tips can help you get started:

    Remember to combine eating fewer calories with more physical activity to gradually lose weight and help you keep it off.

    More healthy eating advice

    If you currently eat too much, making changes towards a healthy, balanced diet will also help you reduce the number of calories you eat and drink, as well as help make sure you get all the nutrients you need.

    Page last reviewed: 13 August 2018
    Next review due: 13 August 2021

    Cut down on your calories

    Source : www.nhs.uk

    Calorie Calculator To Maintain And Lose Weight – Forbes Health

    Calorie Calculator To Maintain And Lose Weight

    Calorie Calculator To Maintain And Lose Weight

    Calorie Calculator To Maintain And Lose Weight

    The way to maintain a healthy weight is to balance the calories you consume with the amount your body uses. But how many calories do you need? While this number can be calculated exactly in a lab, you can also get an accurate estimate by using the Forbes Health Calorie Calculator. It was created with guidance from three Forbes Health Advisory Board members.

    If you want to drop some weight, this calculator can help you with that goal, too. Just slide the bar to the number of pounds you’d like to lose and see your new daily calorie intake, along with the number of days it will take you to reach your goal safely. A healthy reminder: Always consult your doctor or a registered dietitian before starting a weight loss plan.

    Calorie Calculator Methodology

    The Forbes Health Calorie Calculator estimates the number of calories your body uses each day. If you want to lose weight, it calculates the number of daily calories you need to consume to achieve your weight loss goal. It also displays how long it will take you to reach your goal weight safely.

    To Maintain Your Weight
    To calculate your daily calorie needs to maintain your weight, the calculator considers your:

    Each of these components requires a different amount of calories.

    1. Your RMR requires the most energy, far more than physical activity or food processing. It can be measured scientifically in a lab or estimated using an equation. In this calculator, your RMR is measured using the Mifflin-St Jeor equation. It’s the most reliable formula, according to a review of studies in the Journal of the American Dietetic Association. It calculates your RMR based on your sex, weight, height and age.

    2. Physical activity burns calories, so athletes need to consume more calories than people who don’t exercise. An activity factor—ranging from 1.2 for people who are sedentary to 1.9 for extremely active people—is assigned based on your physical activity level. The calculator then multiplies your RMR by this number.

    3. The thermogenic effect of food makes up the remainder of your daily energy needs (approximately 10%). To find this number, the calculator takes your RMR multiplied by your activity factor and multiplies that number by 10%.

    To Lose Weight
    To determine your daily calorie needs to lose weight, the calculator decreases the number of calories you use each day by 25%, resulting in a new recommended daily calorie intake. Our Forbes Health Calorie Calculator panel of experts recommended this equation for safe, sustainable weight loss.

    The calculator won’t display fewer than 1,200 calories a day no matter your starting weight. “If you go below that, it’s very difficult to get all the macronutrients and micronutrients you need for optimal health,” says Melina Jampolis, M.D., a Forbes Health Advisory Board member.

    Ready To Stop Dieting? Start Noom

    Grounded in science and psychology, Noom is not a diet but a complete lifestyle change. Simply take Noom’s quiz to receive your custom weight loss program and start your journey toward a healthier you.

    Take Quiz

    The Forbes Health editorial team consulted 2021 Forbes Health Advisory Board members Melina Jampolis, M.D., Toby Amidor, R.D. and Sabrena Jo, M.S., the senior director of science and research at the American Council on Exercise (ACE), for this calculator. They reviewed the methods used by this tool to calculate daily calorie needs to maintain and lose weight.

    Meet Our Panelists

    The Forbes Health Calorie Calculator panel consists of a physician, a registered dietitian and the senior director of science and research at the American Council on Exercise (ACE). They reviewed the methods used by this tool to calculate daily calorie needs to maintain and lose weight.

    Melina Jampolis, M.D.

    Diet / Nutrition

    Toby Amidor, M.S., R.D., C.D.N, F.A.N.D.

    Food / Nutrition / Food Safety

    Sabrena Jo, M.S.

    Exercise & Sports Science / Fitness

    How Many Calories Should You Eat a Day?

    The number of calories you should eat or drink a day depends on several things—your age, sex, height, weight and physical activity. In general, men require more calories than women, and because metabolism slows as people age, older adults generally need fewer calories than younger people.

    While a calorie calculator gives you the best approximation of your needs, the government’s Dietary Guidelines for Americans, 2020-2025 offers estimates.

    Estimated Daily Calorie Needs

    Source: Dietary Guidelines for Americans, 2020-2025

    Frequently Asked Questions (FAQs)

    What is a calorie?

    A calorie is a unit of energy. Calories in food and drinks refer to the amount of energy supplied from the carbohydrates, fat, protein and alcohol in a serving.

    How many calories do you burn in a day?

    This number depends on things you don’t control, like your age, as well as things you do control, like your physical activity. In general, moderately active men burn 2,200 to 2,800 calories a day, and moderately active women burn 1,800 to 2,200 calories a day.

    How many calories are in a pound?

    One pound equals about 3,500 calories. If you consume 500 calories fewer than what your body uses to maintain weight daily, you’ll lose 1 pound in a week. You can also increase the number of calories your body uses with more physical activity to create this caloric deficit. Experts typically recommend losing weight through a combination of eating less and moving more.

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    Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.

    Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers.

    Alena Hall

    Alena is a professional writer, editor and manager with a lifelong passion for helping others live well. She is also a registered yoga teacher (RYT-200) and a functional medicine certified health coach. She brings more than a decade of media experience to Forbes Health, with a keen focus on building content strategy, ensuring top content quality and empowering readers to make the best health and wellness decisions for themselves.

    Calorie Calculator To Maintain And Lose Weight – Forbes Health

    Source : www.forbes.com

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