How Many Calories Should You Eat per day to Lose Weight?

cungkring.com: Below is a simple yet highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake.

Enter your details in the calculator below to find out how many calories you should eat per day either maintain or lose weight.

The calculator is based on the Mifflin-St. Jeor equation, a formula that many studies have shown it to be an accurate way of estimating the caloric needs

How many calories you should eat on average?

The average woman needs to eat about 2000 calories a day to maintain his 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 2000 to lose one pound of weight per week.

However, this depends on many factors. These include age, height, current weight, activity levels, metabolic health, and many others.

What are calories?

A calorie is a unit that measures energy. Calories are generally used to measure the energy content of foods and beverages. To lose weight, you must eat fewer calories than your body burns each day.

How to reduce calorie intake without starving yourself
Calories are simply a measure of energy.

It is a known fact that weight gain, more calories must enter your body than let it.

Conversely, if you lose weight more calories than your body leave to enter.

However, cutting calories without taking the food you eat into account is usually not a sustainable way to lose weight.

While this works for some people, most end up hungry and end up abandoning their diets.

For this reason, it is highly recommended to do some other permanent changes to help you maintain a long-term calorie deficit without feeling hungry.

Here are 5 diet based on evidence and lifestyle changes have been shown to help people lose weight.

1. Eat more protein

As for weight loss, protein is the nutrient king.

Adding protein to your diet is the simplest, most effective and most delicious to lose weight with minimal effort.

Studies show that protein both increases your metabolic rate and helps curb appetite (3Trusted Source).

Because protein requires energy to metabolize, a high protein diet can increase calories burned per day 80-100 calories (Source 4Trusted, 5Trusted Source, Source 6Trusted).

The protein is also by far the most nutritious filling. One study showed that people who consumed 30% of calories from protein are automatically ate 441 fewer calories per day (Source 7Trusted).

In other words, you can easily increase the calories and reduce calories by just adding protein to your diet.

Protein can also help combat desires, which are the worst enemy of a dieter.

In one study, the consumption of 25% of daily calories from protein reduces obsessive thoughts about food by 60% and reduces the desire to snack late at night by 50% (Source 8Trusted).

If you want to lose weight sustainably and with minimal effort, consider making a permanent increase your protein intake.

It will not only help you lose weight but also prevent ⁠- or at least significantly reduce ⁠- weight regain.

2. Avoid sugary soft drinks and fruit juices

Another relatively easy change you can make is to remove liquid sugar calories from your diet.

This includes soft drinks, fruit juice, chocolate milk, and other beverages with added sugar.

These products are among the most fattening aspects of the modern diet, as your brain does not register liquid calories not the same way it records solid calories.

For this reason, drinking sugary bicarbonate does not make your brain automatically compensates by making you eat small amounts of other things instead

Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, a study in children with an increased risk of 60% for each daily serving of a sugary drink (13).

Of course, the harmful effects of sugar go beyond weight gain. It can have disastrous effects on the metabolic health and increase your risk of many diseases (Source 14Trusted).

Although small amounts of natural sugars from foods such as fruits are fine, large amounts of sugar and sugary drinks can affect your health in a variety of ways.

There is no physiological need of these drinks, and long-term benefits to avoid them can be enormous.

3. Drink more water

A simple trick to losing weight increase is to drink more water.

This can increase the number of calories you burn up to 90 minutes (15Trusted Source, Source 16Trusted).

Drink about 8 glasses (68 ounces or equal to 2 liters) of water a day can make you burn about 96 calories.

However, when you drink water can be even more important to have before meals can help reduce hunger and make you eat less calories (automatically 17Trusted Source).

In a 12 week study, drink 17 ounces (0.5 liters) of water half an hour before meals made people lose 44% more weight (Source 18Trusted).

When combined with a healthy diet, drinking more water (especially before meals) be useful if you need to lose weight.

caffeinated beverages such as coffee and green tea, are also excellent. Their caffeine may boost metabolism slightly in the short term at least

4. Exercise Weight Lifting

When you eat fewer calories, your body compensates by saving energy, which you burn less.

This is why long-term calorie restriction can significantly reduce metabolism.

In addition, it can cause loss of muscle mass. Muscle is metabolically active, so it can reduce the metabolism even more.

The proven strategy to prevent this is to exercise your muscles by lifting weights.

This has been shown repeatedly to avoid muscle loss and stop your metabolism from slowing down during calorie restriction long term (Source 21Trusted, 22).

Of course, if you try to lose weight, you do not just want to lose fat, you also want to make sure you take care of your muscles.

If you can not get to a gym, consider doing exercises like bodyweight push-ups, squats, and sit-ups at home.

Do some cardio, including walking, swimming, jogging, can also be important - not necessarily for weight loss but for optimal health and well-being.

In addition, exercise has a variety of other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy and feel better every day.

5. Reduce your intake of carbohydrates

cutting carbs is a very effective way to lose weight because it reduces appetite and makes you eat less calories automatically (26, 27Trusted Source, Source 28Trusted).

Studies have shown that eating a low-carb diet until the fullness can make you lose about two to three times more weight than a calorie restriction, low-fat diet (29, 30Trusted Source, 31Trusted Source).

Not only that, but low-carb diets also have many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.

But you do not have to go low carb. Make simply you eat quality sources of carbohydrates rich in fiber, focusing on whole foods, single-ingredient.

If you stick to whole foods, the exact composition of your diet becomes less important.