How Many Calories Should You
Eat Daily To Lose Weight?

How Many Calories Should You Eat Daily To Lose Weight?

Calories are a measure of energy. They are used to measure the expenditure of energy by our body for every task.

The number of calories required by a person every day depends on his or her fitness or weight loss goals, gender, age, current weight, and current level of activity. It is advisable to use a calorie counter for a few days to get an idea of how much you are eating right now.

There isn’t a specific amount of calories every person should eat for the rest of their lives or for a certain period to lose, gain, or simply maintain his weight. Your caloric needs would be different from most of the people around you and only a professional nutritionist can help you cope with them.

Persisting with an app-based outlook could be one of the most effective ways of counting your calories and to lose or gain weight as per a diet. To quantify your progress, you should use a weight loss or calories calculator so you could align your progress as per date.

What is a weight loss calculator?

A calories calculator with a goal date

You can choose a smartphone-based fitness app to measure your intake of calories daily. You can also rely on it to follow a date- and time-based plan to gain or lose weight. It is mighty easy to input in it the details of what you plan to eat in a day and it would help you know if it is in line with your fitness requirements. It will help you measure your progress and make changes promptly.

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

It depends on your lifestyle, eating habits, fitness habits, and Body Mass Index (BMI). Your daily caloric intake will be higher if you have an active lifestyle, though it could be affected by many other factors too.

  • If you’re a woman over 20 and have a sedentary lifestyle, you may need around 1600 to 1800 calories to maintain your weight. You might need 1000 to 1200 calories per day to lose weight.

  • For men, it

Regardless of what your gender is, you should stay away from crash dieting and starving yourself. A lot of people begin to starve themselves when they go on strict diets, especially if it involves calorie counting. This is grossly inappropriate and can cause serious health issues.

Note: You can also go ahead with these delicious low-calorie soups for weight loss. They have a high protein and vitamin content but a near-zero carb or fatty value.

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

A weight loss calculator can only provide you with numbers but they won’t always give you the most comprehensive and accurate view of your progress. This is just why we recommend checking with a qualified nutritionist and a fitness expert for the best results. Going for a simple, on-demand online consultation with these experts could help you have a better roadmap for your success.

They would offer you a 7-day diet plan to help you start on a positive note for the major dietary changes coming your way. Persisting with this rule could help you shed some extra flab much faster, though you would also need to make a conscious decision about staying away from indulgent habits.


It is not a straightforward calculation to know the exact number of calories you’d need to burn or eat to be fit. Another folly that most people commit is to go ahead with someone else’s personalized fitness plan, least realizing that every person has a unique energy requirement. There is no one size fits that all- and your dietary requirements are no exception.

Side effects of crash dieting

Crash dieting and following unhealthy practices may lead to psychological disorders like bulimia and anorexia. We would never advise you to do calorie counting or use it as a rough guide. Most people like to start their weight loss journey by counting the calories they consume so that they have a rough idea of how to control their portions. This does more harm than good.

Similarly, stress and boredom too can eat into your daily lifestyle and can have serious consequences. We recommend checking with a qualified nutritionist and a mental therapist if you have been in stressful situations for quite some now (or in the past) because such situations may affect your eating habits adversely.

Eating less and not exercising will only do the opposite and make you feel weak and tired, and they are not the ways you would like to build your health.

Nothing works unless you do!

We caution you against falling into the trap of counting your calories every now and then. It is a much better approach to cut your calories sensibly than just eating whatever you feel like or starving yourself. It may work for some people, but most people begin to feel hungry and end up giving up midway.

To change the way you look, just change the way you cook:

Permanent lifestyle changes that are healthy and enjoyable will help you sustain your current diet better. Eat more protein and drink more water. Adding more protein and vitamins into your diet will leave less room for carbohydrates and fatty food items. This effect could be boosted by resisting your food addiction, if any.

Note: Protein elevates your metabolic rate and reduces your appetite because it digests slowly in your stomach. Unlike carbohydrates, it doesn’t lead to major insulin spikes or cause any cravings.

How much water should I drink in a day?

Drinking 2 liters of water per day can burn about 96 calories every day, besides keeping you hydrated. Your body would be able to carry out its requisite biological functions properly, maintain proper levels of blood sugar and blood pressure, and drive out the toxins easily.

Some bad things about sugary drinks are that they are packed with unprocessed sugar and calories, and that they have zero nutritional value. They also come with artificial flavoring, coloring, additives, food stabilizers, and chemical preservatives.

It makes more sense to drink tea and coffee without sugar if you are looking to lose weight. Both these health drinks help you lose weight because of near-zero calories and fats. The most important thing to lose weight is to have enough willpower to stay away from indulgence and temptations, conquering them is more than half the battle!

Exercise more often

We mentioned earlier that causing a calorie deficit in your diet will lead to starvation. Along with adding more protein to your diet, you should also adopt a more active lifestyle if you haven’t done so already. You won’t always need to lift heavy weights in the gym and you can rather start with some simple no-equipment exercises at your home under professional guidance.

Tip: If you do not prefer exercising every day, here’s some motivation for you.

The key is to be persistent and disciplined about your weight loss goals. With a fitness expert by your side, you can expect yourself to run through the process with much ease. Then there is the momentum effect- you would love working out more once you see the results coming your way. That’s just why you need to start with a bang and the best day to do so is today!