We recommend you consult with a healthcare professional to determine the best approach for you.
You might be unsure about what your daily calorie intake should be to lose weight.
Department of Agriculture’s 20202025 Dietary Guidelines for Americansestimate daily calorie needs based on sex assigned at birth.
Lose It! users who successfully met their weight loss goals tended to have less-aggressive weight loss plans of ½ pound per week.
Women typically need 1,600 to 2,400 calories per day and men need 2,000 to 3,000 calories per day.
These ranges are for weight maintenance, not loss.
An RDN can help personalize a healthy eating or weight loss plan thats safe and customized to you.
Lose It! users who successfully met their weight loss goals tended to have less-aggressive weight loss plans of ½ pound per week.
How to Lose 1 Pound
How Many Calories Do You Need?
We all need a basic amount of energy for our bodies to function, commonly calledbasal metabolic rate.
Other factors, on top of the basal metabolic rate, can influence your calorie needs.
To lose weight, you should probably eat fewer calories than your body requires at your current activity level.
To calculate your estimated daily energy needs, consider the following factors.
If you wish to lose weight faster, the calculators give a lower daily calorie goal.
If you have more time for weight loss, the daily calorie goal may be higher.
Birth Sex
Biological sex affects calorie needs because of varying muscle mass and body size.
Biological men tend to have larger body frames than women, with more muscle mass.
Larger body sizes and more muscle mass increase calorie needs.
Age
Calorie needs are generally higher when were younger and decrease over time as we age.
Height
A taller person generally has more body mass than a shorter person.
Activity Level
Your level of physical activity affects your daily calorie needs.
Instead of picking an arbitrary weight loss number, consider starting with a simplified goal.
On average, users who met their weight loss goals took about 187 days to reach their desired weight.
ensure you consume the right amount of calories while also meeting your nutrient and vitamin needs for good health.
A generally healthy diet is vital, regardless of weight loss goals.
That said, the effect of exercise on weight loss is less profound than you might expect.
High levels of physical activity are difficult to maintain over a prolonged period of weight loss efforts.
This typically includes tracking exercise, calories, and weight changes, and keeping a food diary.
These self-monitoring behaviors were statistically significant predictors of weight change.
Note that the Lose It!
app is owned by Everyday Health.
First, reassess your habits.
A drastic decrease isnt necessary.
Stay Motivated
Mitri also has tips to stay motivated while losing weight.
This is especially necessary when you feel inclined to give up, or it feels especially hard.
Consistency wins over perfection every time!
This content is meant to be informative, but should not be taken as medical advice.
It is not intended for use as diagnosis, prevention, or treatment of health problems.
Always speak with your doctor before trying new pills, supplements, or regimens.
Its important to avoid common mistakes like underestimating portion sizes and not tracking snacks or liquid calories.
It found that keeping track of food intake, exercise, and weight are crucial.
The study stressed that self-monitoring is the top predictor of losing weight.
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