how many calories should you eat for weight loss?
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How many calories should you eat on average? The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.
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Calories and weight loss Many people choose to reduce their calorie intake by 500 kcal per day to achieve weight loss. For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day.
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An average woman needs to eat about 2000 calories per day to maintain their weight and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
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For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day. As an alternative, you can eat the same number of calories but do more exercise to burn calories.
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Once you know your BMR and TDEE, all you need to do is make sure your caloric intake is less than that number! So if your TDEE ends up being 2,200 calories per day, you need to eat fewer calories to achieve "weight loss".
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After all, weight loss (to oversimplify it) does require burning more calories than you consume. But some weight loss plans suggest men should consume 1,500 to 1,800 calories each day and women should consume 1,200 to 1,500 calories each day to shed pounds safely.
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Using BMR & TDEE to Lose Weight Generally speaking, there are about 3,500 calories in a pound. Most dieticians recommend eating a deficit of anywhere between 500-1,000 calories a day.
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» To lose weight, you should eat little less calories than your body needs per day. » To lose 1 kg of your weight, you should create 7,700 calorie deficit. » To create approximately 1,000 calorie deficit every day, you will lose 1 kg per week.
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Be realistic with your weight loss goals "A guide to follow for safe and sustainable weight loss is to aim for 0.5–1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day," Clark said.
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The common advice has long been that you need to burn 3,500 more calories than you eat to drop one pound. To do this in one week, then, you need to create a calorie deficit of 500 calories each day.
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Some experts recommend reducing calories by around 500 calories per day for a weight loss of 1 pound (0.5 kg) of weight per week ( 10 ). This may not work for everybody. The number of calories you eat affects weight gain and weight loss. A deficit of around 500 calories is often enough for healthy weight loss.
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STEP-2: Eat 1,000 less calories than your 'daily calorie burning' to lose 1 kg per week. » Men should not eat less than 1,600 calories a day and women should not eat less than 1,200, without medical supervision. » The ideal rate of weight loss should not be more than 0.9 to 1 kg per week.
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Calculating calorie needs For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels (2). To create this calorie deficit, you need to know what your maintenance calories are.
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So to lose one pound you'd need to eat 3,500 calories less each week, or burn 3,500 calories more than you consume. (You can also manually set your own calorie target). For example, let's say you want to lose 50 pounds.
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For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels (2). To create this calorie deficit, you need to know what your maintenance calories are.
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Most experts agree that losing between 1 and 2 pounds weekly is a safer, sounder approach to weight loss. Since 1 pound of fat equals approximately 3,500 calories, by reducing your caloric intake by 3,500 to 7,000 calories each week, you'll safely lose about 1 to 2 pounds each week.
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As a guide, men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ). If you need to lose weight, aim to lose about 0.5 to 1kg (1 to 2lb) a week until you reach a healthy weight for your height.