How many calories do you need?
How many calories you should eat in order to lose weight depends on your size, activity level, and how fast you want to lose the weight.
The first step is to determine how many calories you currently burn over the course of a day, using the Daily Needs Calculator. Enter your age, sex, height, weight, and lifestyle (sedentary, some what active, etc.). You'll find some tips to help you select the appropriate activity level. There's also a place to enter in any additional exercise you might do.
When you click "calculate," you'll see how many calories you burn over the course of a typical day.
This is your "maintenance' number. That means that if you eat this number of calories each day you will likely maintain your current weight. In order to lose weight, you'll need to eat fewer calories.
To lose roughly one pound a week, subtract 500 calories (kcal) from your maintenance number. In this example, that would mean eating about 1800 kcal per day.
To lose about two pounds a week, subtract 1000 kcal from your maintenance number. In this example, that would mean eating about 1300 kcal per day.
Some important things to keep in mind:
1. This formula is VERY approximate. Don't be surprised if you lose weight little faster than the formula suggests at the very beginning of your weight loss program. You'll probably also experience times when you lose weight more slowly. Over time, it tends to average out.
2. Eating fewer than 1200 kcal a day for more than a day or two is not recommended without medical supervision.
3. Be patient. Although quick weight loss may sound desirable, slow, gradual weight loss (1-2 pounds a week) tends to be easier to do (you're not as hungry) and longer-lasting.
4. Increasing your activity and exercise level will increase your "maintenance" number. That means you'll be able to eat more calories and still lose weight.
Next Step: Go to the Daily Needs Calculator
Related Info: How can Nutrition Data be personalized for your goals?
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Posted by: Goolam Cader Ally | Oct 8, 2008 4:33:13 AM
Please send me nutritions and illustrations of Exercise movements best for loosing and tightening the waistline. thanks
Posted by: Suzan | Feb 13, 2009 11:16:58 AM
This calculator can be quite misleading. I tried to diet for the first time in my life at 1600 calories. I gained weight. I was tested for BMI which was 1598. Apparently my body was struggling to preserve my fat. My nutritionist gave me a diet exchange to total 1900 cal per day. I'm now starting to lose a few lbs. Beware if you gain weight on a diet!
Posted by: Lauren | Feb 17, 2009 8:56:15 PM
OMG...I have lived my life thinking that if I eat less I will loose more. That is SOOOO wrong! I went to a very popular weight loss program and they told me to eat 22points..which was about 1400 calories. I lost 1.2lbs then gained 4! If you don't give your body the calories it needs to do its job, you will not loose weight. I started eating 2000 calories a day (I do 60 -90 minutes of cardio a day, that's why I eat so much)...anyway, since I increased my caloric intake I can feel the pounds melting off. Beware of low calorie diets......
Posted by: Vanessa | Mar 7, 2009 7:50:45 PM
I think this tool told me to eat 1700 or something like that. I too went to a nutritionist and she told me to eat 2000/day. I exercise an hour and a half 4-5 days a week. I have a tendency to overeat, but when I do eat 2000 cal/day, I lose about 1 pound/week.
Posted by: helen | Mar 20, 2009 4:48:05 PM
lm 31 and weigh 172lbs, l have been stuggling with it for so long.l exercise 3-4times a week,l eat veges and l don;t seem to lose any lb. what dol need to do.
Posted by: Lillia | Apr 7, 2009 11:59:27 AM
I just lost 16 pounds in six weeks by eating lots of fruit and vegetables. I have gout in my foot and had to give up frying in olive oil, so now I steam, and too much salmon and sardines, mussels and lamb chops. Now I have a berry smoothie with rice protein for breakfast, a large salad with Yucatan Guacamole for salad dressing for lunch or dinner, apples and baby carrots and nuts for a snack, and veggies into a soup or steamed with beans, tofu, or eggs. I lost my crazy always hungry all the time appetite, and am getting lean. I make sure to get protein at every meal, just with lots of vegetables, and I haven't wanted any starches or carbs. Learn to love vegetables and the weight will melt off and the appetite will be under control. Lillia
Posted by: NADA | Apr 7, 2009 6:42:08 PM
I JUSTED WANT TO ASK ABOUT THE RELATIONSHIP BETEEN ONES WIEGHT ON THE SCALE AS A NUMBER AND THE FATNESS LOOKS ON THEM, BECAUSE I WEIGHT 95 KG. YET I EXCERCISE ALOT, AND I GENERALLY DON'T HAVE THE OBESSITY LOOK AT ALL, IF SOMEONE COULD PLEASE EXPLAINE THIS TO ME, AND DO I NEED A DIET- KNOWING THAT I ALREADY FOLLOW DiabetIC DIET-.
Posted by: Anna | Apr 17, 2009 10:25:58 PM
I've been trying to loose weight since January 1st unsuccessfully. I work out 1-5 hours a day and eat below 2000 calories almost every day. It's getting to the point to desperation now. I weigh 102lbs. All I have to do is loose 12lbs. that's hardly any but it will take an extreme amount of work. It's like a five hundred pound person loosing 50 pounds or a 250 pound person loosing 25lbs.
Posted by: Lucy | Apr 23, 2009 7:58:47 AM
Nada - I started going to the gym to lose weight but have put on nearly a stone and a half (21lb) but my dress size is still the same - the amount you weigh doesn't really correlate with body mass when you work out because muscle weighs more than fat.
Posted by: kristin | May 13, 2009 1:33:24 AM
I broke my leg in seven places about six weeks ago and I've been doing very little since then. I have another seven weeks until I'm weight bearing or able to start PT. I haven't gained any weight but I don't know how drastically I should be changing my diet to prevent excessive weight gain and muscle loss... any tips??
