Calorie intake is always a primary concern for those looking to lose weight. To shed pounds, you need to consume fewer calories than your body burns daily. However, drastically cutting calorie intake can be detrimental to your health and impact your daily activities.
So, today, we will provide you with information on how many calories you need to consume daily to lose weight safely and healthily.
1. How Many Calories Do You Need to Consume Daily to Lose Weight?
According to the Academy of Nutrition and Dietetics, you should aim to lose 1-2 pounds per week and avoid fad diets or unfounded claims from untrusted weight-loss products. The number of calories you need to consume to lose weight depends on various factors, including gender, age, weight, height, lifestyle, and current health status.
How many calories should you consume daily to lose weight?
For women, studies suggest that a healthy calorie intake is between 1800 and 2000 calories per day to maintain a normal weight. Therefore, to lose weight, women should consume less than 2000 calories per day (typically between 800 and 1000 calories). On average, women need to consume 1000 calories per day to lose half a kilogram per week.
For further reference:
Women need to consume 1000 calories per day to lose 0.5kg per week
On the other hand, the average man between the ages of 26 and 45 requires 2200-2400 calories to maintain his weight. To lose weight, a man in this age group should consume around 2000 calories per day to lose half a kilogram per week.
Men need to consume 2000 calories per day to lose 0.5kg per week
For further reference: Check out these home workout apps for weight loss.
2. How to Calculate Calorie Intake for Safe and Healthy Weight Loss
Many people try to lose weight by drastically reducing their calorie intake and starving themselves, which is neither effective nor sustainable. Instead, it is essential to find solutions that help you lose weight without compromising your health.
How to calculate calorie intake for safe and healthy weight loss
Eat More Protein
Increasing your protein intake is an effective and delicious way to lose weight without much effort. A high-protein diet can increase your body’s calorie-burning capacity by 80 to 100 calories per day. Research shows that people who consume around 30% of their calories from protein automatically eat 441 fewer calories per day. In other words, you can reduce your calorie intake simply by adding more protein to your daily meals.
Eating more protein can increase your body’s calorie-burning capacity by 80-100 calories per day
Avoid Sugary Drinks and Fruit Juices
Stay away from sugary drinks and fruit juices. While these beverages are popular across all age groups, especially among young people, overconsumption increases the risk of obesity and cardiovascular diseases. These drinks are some of the most common contributors to weight gain in modern diets. Therefore, it is best to eliminate liquid sugar calories from your diet.
Avoid sugary drinks and fruit juices
Drink More Water
Increasing your water intake is another simple way to support your weight loss journey. In addition to improving blood circulation, drinking around eight glasses of water (approximately two liters) per day can help you burn an extra 96 calories. According to a study, drinking half a liter of water 30 minutes before meals can increase weight loss by 44% over 12 weeks.
Drink plenty of water
Exercise Regularly
Maintaining a regular exercise routine will help your body burn a certain number of calories and boost your metabolism. You can try at-home workouts or light physical activities like walking, swimming, or jogging.
Regular exercise helps boost your metabolism
We hope that today’s information will help you achieve your weight goals, adopt healthier habits, and improve your overall well-being.
Source: Vinmec
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