Eat less, exercise more. If only it were that simple! While calorie counting has fallen out of favor, some people still find it to be a useful tool to manage their weight.
Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.
First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Let's say you're a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). To lose weight, you will need to get below that total.
For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.
Meeting your calorie target
How can you meet your daily calorie target? One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. The nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published online, in cookbooks, newspapers, and magazines provide similar information.
If you hate counting calories, a different approach is to restrict how much and how often you eat, and to eat meals that are low in calories. Dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. Whichever method you choose, research shows that a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach. The same applies after you have lost weight and want to keep it off. Sticking with an eating schedule increases your chance of maintaining your new weight.
Some people focus on reducing the fat in their eating plan because, at 9 calories per gram, fat by weight contains more than twice as many calories as carbohydrates or proteins (4 calories per gram). However, many people mistakenly think that cutting fat always means cutting calories. Some fat-free foods actually contain more calories than the regular versions because manufacturers use extra sugar to make up for the flavor lost in removing the fat. Moreover, low-fat or nonfat foods are not low-calorie if you consume them in large quantities.
FAQs
So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week. But this isn't true for everyone. In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week.
How many calories should I eat a day to lose weight? ›
In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional.
What if I only have 1500 calories a day? ›
Although the 1,500-calorie diet is a popular weight loss strategy, it may not be effective for everyone because caloric requirements vary among individuals. For some people, 1,500 calories may be a healthful amount, and it may not lead to weight loss. For other people, it may create an unhealthful deficit.
How many calories to eat to lose 2 pounds a week? ›
So, for example, if you're currently eating about 2,500 calories a day, you may want to aim for about 1,500 calories a day to lose 2 pounds per week. This doesn't take into account your physical activity, though.
How many calories do 10,000 steps burn? ›
With the 10,000 steps, you burn approximately 469 kcal at the average 3 mph pace. If you move at a 2 mph pace, you will burn ~559 kcal, and it will take you much longer. If you walk at a fast 4 mph pace, you will burn around 501 kcal.
How many calories should a sedentary person eat to lose weight? ›
The number of calories you need to consume on a daily basis depends on a range of factors, including your height, current weight, activity levels, age, and health status. The general rule of thumb, if you want to lose weight, is to eat 500 fewer calories per day to lose approximately one pound/half a kilogram per week.
How many calories are in one banana? ›
Below are the calorie contents of standard banana sizes: Extra small (shorter than 6 inches, 81 grams): 72 calories. Small (6–7 inches, 101 grams): 90 calories. Medium (7–8 inches, 118 grams): 105 calories.
How many calories are in 3 eggs? ›
Three large boiled eggs contain less than 230 calories. By adding a generous serving of vegetables, along with a source of fiber and fat like sliced avocado, you're able to have a complete meal for 500 calories.
How long will it take to lose 20 pounds eating 1500 calories a day? ›
This means, a 1,500-calorie diet would help her lose 20 pounds in 2 months, or at least come close, since she'd have a daily deficit of 1,200 calories with moderate exercise. Keep in mind that weight loss is typically more rapid in people who have more weight to lose.
Why am I not losing weight on 1500 calories a day? ›
While you may be eating on 1,500 calories a day, if the food is primarily processed, high in sugar, or loaded with alcohol, it can have detrimental effects on your health and your weight loss journey. Foods like these may provide calories, but still lack the essential nutrients your body needs.
Amount of Calories Burned
That said, an adult who is an average weight will burn the following calories by doing the minimum amount of exercise for each activity level: Sedentary - zero. Lightly Active - between 130 and 160 calories. Active - between 470 and 580 calories.
How many calories should I burn in a day? ›
You burn calories daily when you move around, exercise, and do your daily tasks. Most female adults need 1,600–2,200 calories per day . Most male adults need 2,200–3,000 calories per day. However, the number of calories you need daily is unique to your body and activity levels.
How much weight will I lose if I eat 1200 calories a day and burn 500? ›
If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.
How much weight will I lose if I burn 3 500 calories a week? ›
In terms of the 3,500-calorie rule, that means that if you achieve that 500-calorie deficit at the end of each day, you will lose 1 lb of fat in seven days. Unfortunately, that equation tends to oversimplify — and overestimate — losses, so don't expect to drop that much that fast.
