How Many Calories Should I Eat to Lose Weight?


7/30/20232 min read

a bowl of chips next to a bowl of apples
a bowl of chips next to a bowl of apples

If you've ever embarked on a weight loss journey, you're likely familiar with the age-old question: "How many calories should I eat to lose weight?" The answer to this question is crucial in achieving your weight loss goals effectively and sustainably. Caloric intake plays a significant role in determining whether you shed those extra pounds or struggle to see results. In this blog post, we will dive into the science behind calorie intake for weight loss and provide practical tips to help you create a balanced and successful plan.

Understanding Caloric Balance

Before we delve into the specifics, let's understand the concept of caloric balance. Your body weight is influenced by the number of calories you consume and the number of calories you burn through daily activities and exercise. Weight loss occurs when you create a calorie deficit, meaning you consume fewer calories than your body burns. Contrarily, weight gain happens when you consume more calories than your body takes in.

Determining Your Basal Metabolic Rate (BMR)

To determine how many calories you should eat to lose weight, it's essential to calculate your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body needs to maintain basic bodily functions at rest, such as breathing, circulation, and cell production. Several formulas can estimate BMR, but the Harris-Benedict equation is widely used:

For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

Creating a Calorie Deficit

To lose weight, you need to create a calorie deficit. It is generally recommended to aim for a deficit of 500 to 1000 calories per day, which can lead to a weight loss of about 0,5-1kg per week. Keep in mind that drastic calorie restriction is not sustainable and can lead to nutrient deficiencies and other health issues. A gradual, steady approach is best for long-term success. While it may be tempting to drastically reduce calorie intake, it's crucial to focus on the quality of the calories you consume. Option for nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods does not only provide essential nutrients but also keeps you feeling fuller for longer, reducing the temptation to overeat.

In summary

determining how many calories you should eat to lose weight involves calculating your BMR, adjusting for your activity level, and creating a calorie deficit. However, it's equally vital to prioritize the quality of your food choices and adopt a balanced, sustainable approach