Calories To Lose Weight Calculator : Whether you’re trying to lose weight, gain weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. The following chart should only be used as a reference point, because every person is so different metabolically even when they are the same size and gender. The following suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.
To lose weight — It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. Now researchers believe weight loss is a slower process and that a decrease of 10 calories a day leads to a loss of about one pound in a year, but it can take as long as 3 years to get there. The key is to be patient and work with a dietitian to help find the right plan for you.
To gain weight, it’s best to work on a plan with a dietitian.
For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.
| Gender | Age | Sedentary* | Moderately Active* | Active* |
| Females | 19-30 31-50 51+ |
1800-2000
1800 1600 |
2000-2200
2000 1800 |
2400
2200 2000-2200 |
| Males | 19-30
31-50 51+ |
2400-2600
2200-2400 2000-2200 |
2600-2800
2400-2600 2200-2400 |
3000
2800-3000 2400-2800 |
Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise. Calories To Lose Weight Calculator.
What are Calories?
A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day
How Many Calories You Should Eat?
The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.
However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others.
How To Reduce Calorie
Calories are simply a measure of energy.
It’s a known fact that to gain weight, more calories need to be entering your body than leaving it.
1. Drink more water
One very simple trick to increase weight loss is to drink more water. Drinking about 8 glasses (equal to 68 ounces or 2 liters) of water per day can make you burn about 96 more calories.
2. Exercise and lift weights
When you eat fewer calories, your body compensates by saving energy, making you burn less.This is why long-term calorie restriction can significantly reduce metabolism.
3. Eat more protein
When it comes to losing weight, protein is the king of nutrients.Adding protein to your diet is the simplest, most effective, and most delicious way to lose weight with minimal effort.
Studies show that protein both increases your metabolic rate and helps curb your appetite.
