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Minimizing the number of calories a person absorbs daily can be an effective weight loss method. But, calculating exactly how many calories to lose weight can be tricky because it is based on various factors. Let’s read this post with WhichChoose to answer the question!
How Many Calories To Lose Weight?
The answer depends on age, height, sex, and activity levels.
The Harris-Benedict equation can estimate an individual’s basal metabolic rate (BMR) and daily calorie requirements.
Once you have your BMR number, multiply that by a number corresponding to your daily activity level. The number you get as a total is the recommended daily calorie intake to maintain your current body weight.
After getting the recommended daily calorie intake for remaining the same body weight, you simply use the following formula to know the calories you should intake in your body.
- Males: BMR = 88.362 + (4.799 x height in cm) + (13.397 x weight in kg) – (5.677 x age in years).
- Females: BMR = 447.593 + (3.098 x height in cm) + (9.247 x weight in kg) – (4.330 x age in years).
Use your result to calculate your recommended daily calorie intake to lose weight
- Very heavy exercise (2 times daily, extra heavy workouts): Daily kilocalories needed = BMR x 1.9.
- Heavy exercise (from 6 to 7 days weekly): Daily kilocalories needed = BMR x 1.725.
- Moderate exercise (from 3 to 5 days weekly): Daily kilocalories needed = BMR x 1.55.
- Little to no exercise: Daily kilocalories you need = BMR x 1.2.
- Light exercise (from 1 to 3 days weekly): Daily kilocalories needed = BMR x 1.375.
Here is a look at how many calories males or females should eat, depending on recommendations from the USDA’s 2020 to 2025 Dietary Guidelines for Americans.
Females
| Age | Daily calorie needs |
| 19 to 30 years old | 2,000 to 2,400 calories |
| 31 to 59 years old | 1,800 to 2,200 calories |
| Over 60 years old | 1,600 to 2,000 calories |
Males
| Age | Daily calorie needs |
| 19 to 30 years old | 2,400 to 3,000 calories |
| 31 to 59 years old | 2,200 to 3,00 calories |
| Over 60 years old | 2,000 to 2,000 calories |
An Example Of Calories To Lose Weight
Maintaining your current weight is easy if you follow the formula above and the number of calories you consume daily. If you’re unhappy with your current weight and want to shed a few pounds, you simply adjust the suitable calories you need.
For example, a man who weighs 90 kg (200 lbs) and 182.88 cm. (6 ft.) height would have a BMR of 1947.
After getting BMR, you need to multiply it by the activity level. If exercise is moderate (3-5 days per week), it’s multiplied by 1.55.
After multiplying, you get BMR 1947 x 1.55 (exercise level), which results in 3017 calories per day. The number seems high, but for the exercise level and training, eating that many calories per day are recommended to keep your current weight.
How To Minimize Calorie Intake?
Though reducing the number of calories you eat can be effective for weight drop, cutting calories without considering which foods you consume is not an appropriate way to drop weight.
Selecting nutrient-dense foods, like vegetables, fruits, whole grains, nuts, etc., benefits your health more than nutrient-poor ones, such as candy, soda, and donuts.
Besides, it’s recommended to make a few other changes to your lifestyle and diet that helps you keep a calorie deficit in the long period without feeling deprived or hungry.
How many calories to lose weight depends on your sex, height, age, activity level, and metabolic health. Though counting the figure for calories you eat may help weight management, it is essential to follow a balanced diet and consider the nutritional value of the food you consume. WhichChoose hopes the information in this blog is helpful to you.
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