How Many Calories Should You Eat To Lose Weight Realistically?

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Calorie intake is the most important part of your weight loss and healthy lifestyle. They are the elements that give your body energy to carry out different tasks. However, too many calories can have a negative impact on the body.

The consumption of calories per day should never be more than what you use. If you take more calories, you will gain weight, and when you take fewer calories, you lose weight. Depending on what your current weight is, you need to regulate the intake of calories.

Many people face issues with losing weight, and that is due to more intake of calories. If you do not know how many calories you should eat to lose weight, this article is for you.

Weight Loss Calculator

How Many Calories Should I Eat a Day?

Most people have this question – how many calories should I eat?

The answer to this depends on your fitness goal.

Do you want to gain weight or lose weight?

What is your gender?

How old are you?

These parameters are present in a calorie counter that will help you know your calorie requirements daily.

You also need to specify your activity level since this will create a huge impact on how many calories do I need.

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How Many Calories Should I Eat to Lose Weight?

If you want to lose weight, you need to restrict your calorie intake every day. People who do not know how many calories to lose weight can know this from a calorie counter.

Once you put all the necessary parameters correctly, the calculator will show you the number of calories to lose weight.

Generally, you might need to take 500 fewer calories than what your body needs when you try to lose weight.

However, this amount varies for men and women, along with age. Below are the different factors you must consider when you ask how many calories should I eat a day to lose weight.


The body structure and physical requirements are different for women, men, and children. Therefore, the calorie requirements will also be different. So how many calories should a woman eat a day to lose weight?

Women who are moderately active and between the age of 26 and 50 can take about 1,500 calories every day to lose about 1 pound every week. However, if they wish to maintain their weight, taking around 2,000 calories is a good option.

Women belonging to the same age group but have very active lifestyles will need 1,700 calories for losing weight and 2,200 to maintain the weight. However, the calorie intake to lose weight for women above 50 should be restricted to 1,300 calories.


Calories needed to lose weight are more in men than women between the ages of 26 and 45. Men need to take around 2,100 calories if they want to lose about 1 pound every week. That is because men tend to burn more calories than women, even if the physical exertion is the same.

Active men should not take more than 2,300 to 2,500 calories every day. Younger men falling between the ages of 19 and 25 will require more calories. It is because they need higher energy, and this can be derived from calories.

For them, taking around 2,500 to 3,000 calories should not be an issue depending on how much of an active lifestyle they lead.

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Body Mass Index (BMI) Chart

How Many Calories Does a Person Burn in a Day?

Just knowing how many calories a day to lose weight is not enough. You also need to know the number of calories that you will burn in one day.

That also varies depending on several factors. An average person will burn about 1,800 calories a day with no activity.

A sedentary person aged between 19 and 30 can burn about 1,800 and 2,000 calories.

Furthermore, a sedentary person aged between 31 and 51 will burn approximately 1,800 calories every day.

On the other hand, an active person can lose about 2,400 calories between 19 and 30 years. Similarly, an active person aged between 31 and 51 will burn about 2,200 calories each day.

The calorie burn depends on three main factors – metabolism, body composition, and weight. Moreover, the activity that the person is engaged in also makes a huge difference.

For example, below are a list of activities and the approximate calorie burn that a person can get:

  • Skipping – 390 calories
  • Skiing – 360 calories
  • Swimming – 300 calories
  • Walking – 150 calories
  • Aerobics – 350 calories
  • Rowing – 370 calories
  • Running – 300 calories
  • Tennis – 200 calories

How Many Calories Do I Need a Day to Lose Two Pounds in One Week?

Approximately one pound equals 3,500 calories. So cutting down 500 calories every day should help you lose one pound in a week. However, this may not be enough. Cutting down 1,000 calories is a better idea.

When cutting down calories, you need to remember that the daily calorie requirement of your body is a minimum of 1,200 calories every day. Anything below this would create a calorie deficit which is not good for the body.

If you want to reduce your calorie intake to lose two pounds in a week, here are some easy pointers.

  • Eat using a small plate
  • Focus more on protein intake
  • Do not consume unnecessary calories
  • Reduce consumption of sugars and carbs
  • Drink lots of water
  • Include fruit and vegetables in your diet

Summing Up

Calorie counting is necessary for people who worry about their weight. Whether to lose weight or gain weight, you need to focus on your calorie intake.

If you have been asking how many calories do I need to lose weight, this guide has provided some clear answers. Nevertheless, understand the calorie requirement of your body and consult a doctor for the exact requirement.

Not every person will have the same calorie requirement even if they belong to the same age group, gender, or body composition. There are several underlying factors that only a doctor can examine and understand.

Know your calories per day intake and follow a healthy diet to lead a healthy lifestyle.

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