How Many Calories Should I Eat To Lose Weight?

how many calories should i eat to lose weight

Well, all of us want to stay fit and healthy. Living a healthy and well-balanced life should be one’s goal. Due to the modern lifestyle, overeating, junk food intake, and lack of sleep, we fail to do so. We must control our calorie intake and maintain proper body weight. If you have often asked yourself, “how many calories should I eat to lose weight?” then you have landed just in the right place.

Now, many of you might not have a goal to lose weight. You may also want to gain weight if you are underweight. Therefore, many calorie calculators will help you to maintain proper body weight. Hence, in this article, we have talked about calorie calculators and how to understand them that will help you to lose weight. So, scroll down to know more.

Before understanding the calorie calculator, let us know and talk about calories, calories intake by different genders, and how you can control calorie intake.

What are the calories, and how my calories should include one intake to lose weight?

A calorie is an energy measuring unit. Calories usually count the energy contents of beverages and food. If you are focusing on losing weight, then you have to consume lesser calories. You have to consume fewer calories than your body burns each day comparatively. Hence, one must aim at consuming lesser calories if one is aiming at losing weight.

How many calories to intake in a day on average?

Well, this is the most sought-after question. Now the answer to this question is not as easy as it seems. Your calorie intake depends on several factors. These factors include gender, age, body weight, and height. Hence, before deciding the calorie intake, you must consider the following factors.

If you are trying to lose weight, then there is a very simple rule. You have to lessen your calorie intake to five hundred fewer calories than your body needs to maintain the correct weight. Therefore, this will help you to reduce 0.45 kg or 1 pound per week.

So, how many calories should I eat to lose weight depends on my gender and age. Hence, we have helped you accordingly below.


If you are a moderately active woman between 20 and 50, you must consume at least 2000 calories per day. If you want to lose weight, then you have to consume 1500 calories per day. Then, you will be able to lose 1 pound or 0.45 kg per week.

If you are an office-goer and a highly active woman, you have to consume at least 2200 calories per day. But, if you are trying to lose weight, you have to intake 1700 calories per day. As mentioned earlier, if you lessen your calorie intake by 500 calories fewer, you will reduce 1 pound per week.

Younger women in their early 20s need at least 1700 calories to keep up with their daily activities. They have to work physically and mentally more than older women. New mothers and pregnant women have much more calories needed, and these estimates do not apply to them.

Older women above 50 need fewer calories. An averagely active woman over 50 needs 1800 calories per day, and to lose weight, she needs 1300 calories per day. Hence, the amount of calorie intake depends from age to age.


If you are a moderately active man between 26 and 50, you need at least 2600 calories per day. A man needs more calorie intake than a woman depending on age, height, and body weight. But, if a man aims to lose weight, he needs to intake 2100 calories per day.

Active women who work daily or exercise need to consume at least 2800-3000 calories per day. But, if you are trying to lose weight, you must reduce your calorie intake to 2300 to 2500 calories per day. So, you must control your diet and eat less junk to reduce your weight.

Young men between 19 to 25 years need more calories to build their metabolism and spend more energy. Someone from this age group must have at least 2800 calories to maintain their weight and 3000 calories per day if they are active. As mentioned earlier, if someone is trying to lose weight, then cut down 500 calories from the regular intake.

When you grow older, you must reduce your calorie intake. The need for energy decreases with age. Men between the age of 46 to 65 need 2400 calories per day. Men above 66 years should intake 2200 calories per day.


Children need quite many calories, depending on their age, activity, and size.

An average active toddler needs 1200 to 1400 calories per day. So, an active teenager needs 2000 to 2800 calories per day.

If you have a growing child and actively engage in activities, your child automatically intakes more calories and eats healthy food.

How to use a weight loss calculator?

Before you decide on losing weight, you must know how to use a weight loss calculator. It is very ludic to calculate calorie intake for weight loss. Following are some simple steps you must follow to use a weight loss calculator properly.

Understanding the calculator

If your prime focus is to lose weight, then you must use a weight loss calculator. It is a very simple process, and you can even have fun using it. Weight loss calculator will influence to lose weight.

After you have put all your details and calorie intake, the calculator will use the Mifflin St. Jeor formula. This equation will calculate your resting metabolic rate. Resting metabolic rate is the number of calories your body needs while it is on rest.

Moreover, it also decides and calculates your calories based on your age, sex, body weight, and height. In addition to losing weight, you must have enough calories to keep up with your daily activities.

Using the Weight Loss Calculator

If you are ready to lose some weight, then you must try a weight loss calculator. You have to provide some essential data about yourself. You have to provide information like your sex, age, body height, and weight.

All these factors add up to your metabolism or the energy your body needs to function correctly. Therefore, men need more calories than women; larger bodies need more calories than smaller bodies.

You have to be honest with the calculator as you are honest with your doctor and lawyer. This calculator will also calculate your calories according to your daily activities. Therefore, be honest as much as you can.

Next, you must mention your goal. Your goal is the next most crucial step. You must set a realistic goal and a perfect body weight to achieve. Then only the weight loss calculator will work properly. Set goals that are attainable. Therefore, set your weight goal very tactfully.

How to lose weight by reducing calories?

If you are focusing on losing weight, then you must cut down your calorie intake. If you consume more calories, you have to use those calories to maintain a proper weight. If you cut down junk food intake and eat nutritious and healthy food, you will lose weight more effectively. Hence, let’s check out the ways to lose weight by reducing calories:

1. Eat protein

If you want to lose weight with minimal effort, adding protein to your diet can add magic. Protein is the king, and it will help you to lose weight in a significant way. It not only allows you to curb your diet but also increases your metabolism.

The protein in your diet will help you increase your calorie intake to 100 calories per day. Hence, adding to your weight loss regime. Moreover, proteins fight your craving. Therefore, you can increase your calorie-burning rate and decrease your weight.

2. Avoid cold drinks and sugary drinks and drink more water

If you are on your way to lose weight, then you must cut down your sugar contents. Cold drinks and fruit juices have high sugar content. Therefore, adding to the number of calories and body weight. Sugary drinks do not easily register in your brain, so it does not quickly burn the calories from sugary drinks. Hence, avoid having sugary drinks.

These drinks have adverse risks on your health as it increases your chances of obesity. Therefore, eat healthy drinks and add protein to your diet.

Whenever you are craving cold drinks or any other juice, substitute it with water. Drink plenty of water. Try drinking at least 8 liters of water every day. Drinking water hydrates you as well as keeps your skin healthy.

3. Reduce carb intake

When you start cutting carbs from your diet, you will automatically see results. Cutting your carb intake will help you reducing weight. A low carb diet is also beneficial for Type 2 diabetic people. Therefore, head for a low carb diet.

4. Exercise

Workout! Workout! Working out works like magic. It not only helps you to lose weight but also allows you to have mental peace. Meditation and workout benefit you, unlike anything. Therefore, trying exercising for at least 15 minutes to 30 minutes a day.

Exercise also lower your risks of many heart diseases, obesity, blood pressure problem, etc. Therefore, consider exercising or walking regularly.

Hence, these were some of the ways you can use to lose weight. Now, you may have specific goals. Like if you weigh 300 or 200 pounds, how much you should eat to lose weight. Not to fret anymore, as we have listed ways to solve your problems. Keep on reading and explore.

How to lose weight if you weigh 250 pounds?

So, 250 pounds can be normal for some people while for others it can be too much. It also depends on your age, gender, and body height. If your body height and weight have a positive and equal ratio, you have proper weight, but you can be underweight, overweight, or obese if there is any disbalance. Therefore, if you often ask yourself, “if I weigh 250 pounds, how many calories should I eat to lose weight,” then we have listed solutions to it.


Well, I guess you don’t know the fact that per fat, there are roughly 3500 calories. If you aim to lose weight, you have to subtract 500 calories from each of the weeks. In this way, you will be able to lose 1 pound per day. You have to cut 500 calories from your maintenance calories.

What are maintenance calories?

Maintenance calories are the number of calories you need to maintain a body weight of 250 pounds. If you are focusing on losing weight, you might have to subtract more than 500 calories.

Finding out your maintenance calories

So, the first step we are going to focus on is calculating your maintenance calories. The simple formula is your body weight in lbs multiplied by 14, 15, or 16. Now, how do you choose the correct number? Is it 14 or 15 or 16? Let’s check it out.

If you do not engage in any physical activity at all, then go for 14. It includes not going to the gym or doing even the slightest of movement throughout the day.

If you are slightly active and engage in physical activities, then multiply your bodyweight by 15. Slightly active means you do not sit around the whole day and engage in a workout at least alternate days.

If you are very active, work out every day, go through a strenuous schedule, then multiply your body weight by 16. So, let us assume you are not much of an active person. So, you weigh 250 pounds, and now we will multiply your weight by 14. Therefore, 250 x 14= 3500 calories.

Hence, you need 3500 calories to function properly each day. This is your maintenance calories, and you will need it to maintain the bodyweight of 250 pounds.

Multiply .75 along with your maintenance calories

The next step includes multiplying your maintenance calories by .75.

Therefore, 3500 x .75= 2625 calories.

These are the number of calories you need daily to lose weight.

So, as long as you stick to this new number of calories per day, you will start losing weight.

If you ardently want to lose weight, then stick to this. Weight loss isn’t magic. If you’re going to lose weight, stick to this calorie intake, and follow the steps below.

Step 2- Start Dividing Your Calories to Macronutrients

So, if you want to stop asking yourself, “if I weigh 250 pounds, how many calories should I eat to lose weight,” you have to divide your new calories into macronutrients. Macronutrients are nutrients needed by our body to survive. The macronutrients include proteins, carbohydrates, and fats.

You have to divide your diet into macronutrients. One gram of protein and carbohydrates have four calories each. Whereas. One gram of fat contains nine calories. So, you know, you have to control consuming fat.

You must track your macronutrients because it helps you consume the right amount of calories and lose weight effectively. Hence, you must track it. So, if you eat correctly and exercise regularly, you will lose quite an amount of weight.

The 40X40X20 Formula

This is a straightforward and effective formula. All you have to do is:

Consume proteins that will fetch 40% of your calories.

Eat carbohydrates fetching 40% of your calories.

Lastly, 20% will be coming from fats.

Therefore, you have to manage your diet in this way. You have to keep your diet protein-rich. Do not too much fat. This will just have adverse effects. So, try consuming more meat and less sugary content.

40% of Proteins and 40% Carbohydrates

As mentioned earlier, you have to your diet needs to have 40% carbohydrates and proteins each. So, how do you divide it? There is a simple calculation to this as well.

Earlier, we decided to set our goals to 2625 calories per day to lose weight. So, we will be progressing with it for the calculations.

Now, all you have to do is, multiply your new calories with .40

Therefore, 2625 x .40= 1050 calories proteins.

Hence, this means you need to have 1050 calories of proteins per day. Now, how do we calculate it in grams? It is simple. Divide the number by 4. This is because each gram of protein contains four calories. So, 1050/4= 263 grams of proteins.

Hence, each day, you have to consume 263 grams of proteins. Also, you have to consume 263 grams of carbohydrates. Because of 40% proteins and 40% carbohydrates. If you like the 40X40X20 split, then you can always change it to 30X50X20.

C- 20% Fats

After you have decided on your proteins and carbohydrates intake, it is time for fats. Always remember that you have to consume less fatty food. Simply multiply your new calories with .20 and then divide the answer by 9. Why 9? Because each gram of fat contains nine calories. So, 2625 x .20= 525 calories fat.

Then, 525/9= 58 grams fat. Therefore, each day, you have to consume 58 grams of fat.

So, this is how you will be able to track and lose weight. Follow the above guidelines, and we bet you will be able to lose weight effectively. You have to track your calories and macronutrients properly and eat appropriately according to the right proportions. Therefore, simply follow the steps.

How to lose weight if you weigh 300 pounds?

If you are not 7 feet tall or at least 6 feet and above, 300 pounds is considered obese. Obesity brings a lot of side-effects. You are starting from heart diseases to type-2 diabetes. So, weight loss will lower the risks of such diseases and will also keep you healthy. Therefore, you must always look for healthy alternatives.

If you are looking into weight loss regimes and trying to lose weight, keep reading this article. Moreover, if you ask me if I weigh 300 pounds, how many calories should I eat to lose weight? Then, I will ask you to eat healthily and exercise.

Follow the simple guidelines below, and you will be able to reduce your weight correctly.

Estimation of Calories

As mentioned earlier, before you start on your weight loss regime, you have to calculate your maintenance calories. For a 300-pound person, the estimated calories needed is 4200 calories. This is the primary number of calories. But, if you want to lose weight, then you have to cut down your calorie intake. If you cut down your calorie intake by 500 each day, you will lose 1 pound per week. If you cut it down by 1000, you will be able to lose 2 pounds per week. So, to lose weight effectively, you have to consume 3200 to 3700 pounds daily.

This is not a fast track way to lose weight. But this is a steady and effective way. You can easily stick to this diet and maintain a healthy lifestyle. Do not rapidly cut down your calorie intake or consume anything less than 1800 calories. This will result in lower metabolism. It will lower your activities even more and will make you obese. So, eat properly and calculate your calories daily.

You will lose weight rapidly at first. But, at a point, losing a pound or two will become quite aggressive. So, keep on calculating your calories daily to keep proper track. Eating less abruptly won’t help you in any way. If you calculate your moves and do accordingly, it will help you in the long term. Moreover, cut down fats and add carbs to your diet.

Change your diet to lose weight

Never skip meals. Skipping meals can be hazardous to your health. This will only add up to your obesity. So, focus on eating healthy. Cut down your sugary content. Avoid eating candies, cakes, pastries, cold drinks, fruit juices, and other food with high sugar contents. Eating them occasionally is fine, but eating them regularly in large amounts is not recommended. Avoid snacks and fried stuff as well.

Instead, go for proteins and whole-grain food. Have lots of fruits and vegetables, whole-wheat food, and other healthy stuff. If I weigh 300 pounds, how many calories should I eat to lose weight? That is not by skipping meals and having sugary content?

Start eating healthy with soups and adding non-starchy vegetables to your diet. Have fruits and vegetables that have lower calories per gram. Eat food and maintain a diet that is lower in energy density. Studies have shown, diets with low energy density contribute to weight loss. This will also help you to control your cravings and keep your stomach full for a longer time. Therefore, go for food with low energy density.

Always make sure that your diet has more carbs and proteins than fats. Your diet must have lower proportions of fat and high proportions of carbs and proteins. You can go with the 40X40X20 formula. This means your diet will have 40% of proteins and carbs each and just 20% of fat. So, in this way, you can effectively control your diet.

One gram of protein has four calories, and one cup of fat has nine calories. So, calculate your diet accordingly—restrain yourself from fatty food and drinks.

Aerobics for Weight Loss

When you start exercising, it speeds up your weight loss. Exercising burns calories faster. So, when you control your diet as well as exercise, your weight loses rapidly. Start exercising for 15 minutes at first, then start upgrading it. Move to 30 minutes and then an hour. Exercising and walking for an hour helps you to have a healthy and good heart.

People having low BMI must focus on low-impact, low-density exercise. You can swim, dance, walk, or cycle. Do what you love. This will let you focus even more, and you will enjoy your weight loss regime.

If you are overweight or obese, then go for aerobics. If you want, you can skip ropes, run, and head to the gym. You can do crunches and push-ups for the extra flab on your abdomen and thighs. You can even tune into some great music and do aerobics. Dancing also helps in weight loss. Therefore, there a myriad of ways you can use to lose weight. So, choose your right path and head on to it.

Add resistance training

Resistance training helps you lose fat instead of muscles. So, you lose the bad part and not the good one. The higher the number of muscles, the higher your chances of calories burning. Hence, the higher the chances of your weight loss. If you eat a protein-rich diet and complement it with resistance exercise, then you can lose weight rapidly. Plan for heavy exercises at least twice a week and focus on all major muscles. Therefore, this will help you to lose weight fast.

There are many modified exercises. One can also do wall push-ups and sit down on a chair and stand up; climbing up and down the stairs will also help you lose weight. You can even lift light weights to tone your arms and practice lifting heavier weights like books or other items. So, you can turn your home tools and objects to exercise. You can even buy weights if you want to.

You can even hire a fitness professional or search for videos on YouTube to guide you. Professional coaches will guide you appropriately. Hence, leading to faster weight loss. Hence, if you weigh 300 pounds, follow the above steps to lose weight effectively.

Summing Up!

Losing weight can be challenging. We know that. So, if you continuously ask yourself, “how many calories should I eat to lose weight?” then we hope this article helped you. You can calculate your calories and work accordingly to lose weight. Therefore, follow the simple guidelines we have mentioned in the article and lose weight in no time and the right way.

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