HomeHealthHow Many Calories Should You Eat a Day to Lose Weight?

# How Many Calories Should You Eat a Day to Lose Weight?

You can either calculate your daily calorie requirements by using the equations below or using the calorie calculator.

Once you have determined the number of calories you need per day to maintain your current weight (total daily energy expenditure or TDEE), you can also calculate the number of calories you need to lose weight.

Remember that there are 3500 calories in 1lbs. (0.45kg) of fat. Thus, you need to burn 500/ 1000 calories more than you consume each day to lose 1/ 2lbs. of fat per week.

Calories needed on average by men and women:

 Average Calories to: Women Men Maintain Weight 2000 – 2100 2700 – 2900 Lose Weight 1400 – 1800 2200 – 2700
To determine caloric requirements to maintain current weight (TDEE), follow step 1. and then step 2. to calculate you TDEE.

### 1. Calculate BMR (Basal Metabolic Rate)

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Note: Multiply the number in brackets first, then you can add and subtract.

For example:

1. Female
2. Age: 27 years
3. Height: 178 cm (5’10’’)
4. Weight: 69kg  (151lbs.)

Therefore,

BMR   = 665 + (9.6 X 69) + (1.8 x 178) – (4.7 x 27)
1520.9 calories/ day

### 2.  Calculate Total Daily Energy Expenditure (TDEE)

###### TDEE = BMR x Activity Factor

Determine your activity factor from the table below and multiply this number by the BMR you just calculated above, to determine your TDEE.

###### Activity Factor Table
 Amount of Exercise/Activity Description TDEE/ Maintenance Sedentary Little or no Exercise/ desk job TDEE = 1.2 x BMR Lightly active Light exercise/ sports 1 – 3 days/ week TDEE = 1.375 x BMR Moderately active Moderate Exercise, sports 3 – 5 days/ week TDEE = 1.55 x BMR Very active Heavy Exercise/ sports 6 – 7 days/ week TDEE = 1.725 x BMR Extremely active Very heavy exercise/ physical job/ training 2 x/ day TDEE = 1.9 x BMR

Therefore,

TDEE = BMR x Activity Factor
TDEE = 1520.9 x 1.375
2091

This 27 year old woman needs 2091 calories per day to maintain her current weight.

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