how many calories do you need for the day?
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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.
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Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals.
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Calories and weight loss Many people choose to reduce their calorie intake by 500 kcal per day to achieve weight loss. For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day.
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“On average, men need around 2,500 calories (kcals) each day to keep a healthy weight, whereas the average woman needs around 2,000kcals.” Of course, that's a general guideline - some women are likely to burn more calories than some men.
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Medical studies have proven that if a person reduces their calorie intake by 500-1000 calories per day, they are likely to lose 1-2 pounds of weight per week (3). For most women, this comes down to an intake of 1200-1500 calories per day and for men, 1500-1800 calories per day to promote weight loss at a healthy pace.
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According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.
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For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day. As an alternative, you can eat the same number of calories but do more exercise to burn calories.
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For example, if you need 3,000 daily calories per day to maintain weight, you should aim to consume 3,300–3,600 instead, depending on your experience level. For a person who weighs 150 pounds (68 kg), this equates to an increase of 0.4–0.8 pounds (0.2–0.4 kg) per week.
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The average woman needs to eat around 2000 calories to maintain her weight and around 1500 calories a day to lose weight. In very basic terms, if you want to know how to lose weight, you just need to burn more calories than you eat.
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The 400-600-600 rule of thumb can help you keep track of how many calories you eat in a day. Aim for around 400 calories for breakfast, 600 calories for lunch and 600 for dinner – leaving room for a couple of healthier snacks and drinks.
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Most women end up with a number around 1,200 calories per day to lose weight. Men often end up with a number close to 1,800 calories per day to lose weight. Most experts agree that you should not consume fewer than 1000 calories per day unless you are under the care of a physician.
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It seems logical that if calories are the problem, you would want to eat as few of them as possible to speed weight loss. As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories.
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Fast facts on calorie intake and use Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women. Eating a big breakfast could help with weight reduction and maintenance.
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This means you should easily lose weight on a calorie intake of 1,500 calories a day. Indeed, for someone of your age, height and weight, WLR recommends a daily calorie intake of just over 1,700 calories a day to help you lose 1lb a week.
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Why SmartPoints® beat counting calories. An average woman needs to eat about 2000 calories per day to maintain their weight and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors.
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These diets usually allow about 1,000 to 1,200 calories a day for women and 1,200 to 1,600 calories a day for men.
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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).