Key takeaways
Your daily calorie needs depend on factors such as age, sex, activity level, and body size. Females typically require at least 1,600 calories, while males need at least 2,000 calories to maintain their weight.
To lose weight, create a calorie deficit by eating less and exercising more, but ensure you still consume enough nutrients to avoid deficiencies and metabolic issues.
Sustainable weight loss strategies include consuming more protein, limiting sugary drinks and refined carbohydrates, drinking plenty of water, and exercising regularly.
Reducing the number of calories you eat per day
an effective weight loss method.
However, figuring out exactly how many calories you should eat can be tricky, as it depends on various factors, including your age, sex, size, and activity level.
Below is a simple scientific calorie calculator and five evidence-based tips on how to reduce your calorie intake sustainably.
Enter your details in the calculator below to see how many calories you need daily to maintain or lose weight.
The calculator is based on the Mifflin-St. Jeor equation, and can
your calorie needs. It utilizes population data and other factors, including genetics, medications, and lean body mass, that affect your calorie needs.
When trying to
, it’s important
a calorie deficit by consuming fewer calories than usual or exercising more. Some people choose to combine the two, eating a little less while being more physically active.
However, it’s important to ensure that you’re consuming enough nutrients, even if you’re trying to lose weight. Otherwise, you risk developing
and
, which can make long-term weight maintenance difficult.
Females
AgeDaily calorie requirements19–30 years1,800–2,400 calories31–60 years1,600–2,200 calories61+ years1,600–2,200 caloriesKeep in mind that these estimates don’t apply to people who are
or
, as they’ll need significantly more calories.
People who are very active or have certain health conditions may also require more calories. The number you need within these ranges also varies based on your height and weight.
Males
AgeDaily calorie requirements19–30 years 2,400–3,000 calories31–60 years 2,200–3,000 calories61+ years2,000–2,600 caloriesChildren
AgeDaily calorie requirements2–4 yearsMales: 1,000–1,600 calories
Females: 1,000–1,400 calories5–8 yearsMales: 1,200–2,000 calories
Females: 1,200–1,800 calories9–13 yearsMales: 1,600–2,600 calories
Females: 1,400–2,200 calories14–18 yearsMales: 2,000–3,200 calories
Females: 1,800–2,400 caloriesKeep in mind that cutting a child’s calorie intake
their risk of nutritional deficiencies, slow growth, and foster a challenging relationship with food or an eating disorder.
Instead of counting calories, it’s best to eat a balanced diet containing lots of nutrient-dense foods.
SummaryThe number of calories that your body needs can vary depending on your age, sex, activity level, and body size.
Simply put, a calorie is a unit that measures energy. Calories measure the energy content of foods and beverages.
To lose weight, you need to eat fewer calories than your body burns each day. Conversely, you need to
calories than you expend to gain weight.
Keep in mind that while the “
” concept of weight loss may seem simple,
contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and age.
SummaryCalories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.
Although decreasing the number of calories you consume can lead to effective weight loss,
without considering which foods you eat isn’t a sustainable way to lose weight.
Here are five strategies that may help you lose weight.
1. Eat more protein
When it comes to losing weight,
is incredibly important.
According to a
, increasing your protein intake may help keep you full and curb your appetite.
Protein may also help fight
. According to some
, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite.
In addition to promoting weight loss, some research suggests that maintaining a high protein diet
or reduce weight regain and
muscle mass.
Therefore, if you want to achieve long lasting, sustainable weight loss, consider increasing your
by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.
2. Limit sugary drinks
Another change you can make is to limit your intake of sugar-sweetened beverages, including sodas,
, chocolate milk, and other drinks with added sugar.
Your brain doesn’t register liquid calories the same way it does solid calories, so they have a
effect on your feelings of hunger and fullness.
The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may
other health issues, including heart disease, liver problems, and diabetes.
3. Drink more water
Adequate hydration has associations with improved brain health, weight management, and a
of kidney stones.
Drinking more water—especially before meals—may help you lose weight when combined with a balanced, nutritious diet.
4. Exercise
Research has
that
resistance-training activities
limit muscle loss. This may help minimize metabolic changes during long-term calorie restriction.
Cardio exercises, such as walking, swimming, or jogging, are also important for
and supporting overall health.
Additionally, exercise has a variety of
that go beyond weight loss, such as:
decreased risk of chronic disease
5. Reduce your intake of refined carbs and ultra-processed foods
The term “refined carbs” refers to grains that have lost their bran and germ. This includes products such as white bread, pasta, crackers, white rice, sugar, and other sweeteners.
Refined grains typically lack fiber,
weight loss by decreasing your appetite and increasing feelings of fullness.
SummaryEating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are simple ways to decrease your daily calorie intake.
In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:
Practice mindful eating.
can
food cravings and promote long-term weight loss.
Eat more fruits and vegetables. They are low in calories but high in fiber, making them
weight loss.
Stock up on nutritious foods. Following a weight-loss diet is much more challenging when your kitchen is full of processed foods. Make sure you have
and foods on hand.
Find support. Studies show that social support
weight loss.
Try meal prepping. Many people find that
is a convenient way to eat well and save time.
SummaryIn addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.
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Although counting calories can be an effective strategy for weight loss, it’s important to remember that there are many other factors to consider when choosing what and how to eat.
Instead of focusing solely on calories, it’s best to follow a
rich in various nutritious, whole foods.
If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious
.
Research shows that people who use calorie-tracking apps to monitor how many calories they consume may be
for developing disordered eating patterns that could develop into eating disorders.
That said, restricting how much you eat can be a successful weight loss strategy for people who are not at risk for developing disordered eating habits, at least
. However, eating too few calories may also slow your metabolism,
to maintain weight loss in the long term.
SummaryCutting too many calories may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet that’s rich in nutritious, whole foods.
Below are some commonly asked questions about calories and weight loss.
Are 1200 calories enough for a day?
Although it may help you lose weight, eating 1,200 calories or less a day does not provide enough energy or nutrients for most adults.
How many calories should you eat for breakfast?
The number of calories you should eat for
depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.
How many calories should you eat for lunch or dinner?
While some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly. Therefore, everyone’s needs and preferences are different.
How many calories should you eat to gain muscle?
To
, you may need to increase your daily calorie needs by
calories. A sports dietitian can help you develop an appropriate plan.
How many calories should I eat to lose 5 pounds a week?
The
Centers for Disease Control and Prevention (CDC)
does not recommend losing 5 pounds (lb) a week. Instead, it recommends aiming for steady and gradual weight loss (about 1-2 lbs per week), which is more sustainable and will help you maintain weight loss.
In general, a female should limit their caloric intake to
or less in order to lose 1lb per week. The average male should eat 2,000 calories a day to lose this amount.
SummaryThe number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, it’s best to experiment to find what suits your needs.
How many calories you need per day depends on whether you want to
, lose, or gain weight. Factors to consider include your sex, age, height, current weight, activity level, and metabolic health.
Many
can help you track your calorie intake. You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat,
, vitamins, and minerals you’re eating.
Working with a
can also help you gain, maintain, or lose weight while ensuring you meet your nutritional needs.