The answer is short: Eat less calories as your daily calorie needs. If you don’t know how many calories you use every day and if you really want to find out how many calories it will personally take you to lose weight you first need to realize that no body is the same and everyone needs a different amount of calorie-intake a day. The difference in calorie needs vary hugely based on age, length and weight.
So when asking how many calories you need to eat to lose weight you are going to have to ask yourself the question; “How many calories does my own body need every day?”? Without the knowledge of how to calculate your daily calorie needs it is virtually impossible to answer this question. This is why we are going to learn you how to calculate your daily calorie needs by yourself.
Calculate How Many Calories You Need A Day
To learn how to calculate how many calories you need to lose weight you first need to know how many calories you use daily(how many calories does a person burn in a day?). Follow the instructions below to calculate this by yourself.
For people in the United States, United Kingdom and other countries who use pounds as the weight unit for body weight and inches for body length:
655 + (your weight in pounds x 4.3) + (4.7 x your height in inches x 4.7) – (your age x 4.7) = Female Daily Calorie Need
66 + (your weight in pounds x 6.3) + (your height in inches x12.9) – (age in years x 6.8) = Male Daily Calorie Need
For people in the rest of the world who use kilograms and centimeters to measure body weight and body length:
655 + (your weight in kg x 9.6) + (your height in cm x 1.8) – (your age x 4.7) = Female Daily Calorie Need
66 + (your weight in kg x 13.7) + (your height in cm x 5.0) – (your age x 6.8) = Male Daily Calorie Need
Remember, the above calculations are for daily calorie needs without exercise.
I Calculated How Many Calories I Need, How Do I Lose Weight?
If all things went right with the calculation you now know the amount of calories your body uses every day. So how can you lose weight? The answer to this question is simple; eat below your calorie needs and you will lose weight. That is how simple it is. If you take in less calories as your body needs to function your body will use the fat you stored in your body as an energy source.
So Should I Just Cut 2/3 Of My Calorie Intake?
NO! The most unhealthy thing to do is eating too far below your daily calorie needs. Your body needs food as fuel to function correctly. On top of it being unhealthy, eating too far below your calorie needs will trigger your body to go in what we call “starvation mode“. In this mode, your body will adapt to your low calorie intake and you will lose hardly any fat(because the body needs less calories to function). When you come out of starvation mode and you eat normally again you will gain a lot of weight since the body needs less calories to function and will form fat out of the extra calories it gets.
So How Large Should My Daily Calorie Deficit Be?
Experts say that 1000 calories a day is the maximum calorie deficit. Although your body will function, maintaining a 1000 calorie deficit a day is not the best thing to do. As explained above, you will have a huge chance to trigger starvation mode and you will feel very tired and all drained out. It’s very hard to maintain a 1000 calorie deficit eating routine. A smarter and more healthy calorie deficit to keep losing weight(and be able to maintain it) would be 200-400 calories a day. You will lose fat in a pretty
fast rate and will be able to function normally without feeling worn out, hungry, tired or entering starvation mode.
What If I Don’t Feel Like Calculating All This?
If you don’t feel like calculating your daily calorie needs we can give you the average of daily calorie needs for men and women who do not exercise: 2000 calories for women and 2500 calories for men.
As you would imagine, these averages are…. the average of calorie needs over the entire world population. This means they aren’t based on your personal calorie needs. As explained above length, weight and age play a huge role in the amount of calories a person needs every day to fuel his or her body. So if you really want to know how many calories you need to lose weight you are going to have to put in some little effort and calculate how many calories you need every day.