How many calories do I need?

How many calories you should eat depends on your age, size, activity level, and whether or not you need to lose or gain 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, neither gaining nor losing.

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 if you are trying to lose weight:

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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