How Many Calories Should I Eat A Day To Lose Weight? Get General Daily Intake Guidelines!

While healthy eating isn't just about counting calories, it is a significant factor involving nutrient-rich foods and portion control. While many people focus on limiting salt, sugar, and fat intake and consuming five servings of fruits and vegetables, the portion of calories you consume daily is also essential for maintaining a healthy lifestyle. This must pique the question, “How many calories should I eat a day to lose weight?”

Well, your needs will differ with your weight, age, health, activity level, and more. The goal is to reduce calories and nourish your body with wholesome foods. 

Instead of strictly adhering to a specific nutrient or calorie intake, using general guidelines can help you stay on track. So, how many calories should you consume each day? Let's discuss the daily calorie intake recommendations and understand the dietary factors influencing your needs.

Table Of Contents

1. How Many Calories Should You Eat A Day To Lose Weight?

2. How Many Kilocalories Should I Eat A Day? General Guidelines

3. Calories Consumption Per Day By Age And Activity Level

4. Is 1200 Calories Good To Eat In A Day?

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References

How Many Calories Should You Eat A Day To Lose Weight?

Losing weight is a gradual process that focuses on reducing fat while maintaining muscle. To achieve this, you need to create a calorie deficit. This simply means your body uses more energy (calories) than it consumes. You can make this deficit by eating fewer calories or increasing activity levels, ideally combining both.

A general guideline suggests reducing your daily calorie intake by 500 calories to lose about 0.5 kilograms (1 pound) per week. This deficit can be achieved by:

1. Dietary Strategies To Lose Weight

• Reduce intake of high-calorie, low-nutrient foods like cakes, chips, cookies, and chocolates.

• Replace them with healthier options, such as high protein, low-calorie food choices, saturated fat, salt, and sugar. This aids weight loss and also improves heart health.

2. Exercise For Weight Loss

Increasing physical activity helps burn additional calories. Combining a balanced diet, as per the food calories chart, with exercise is a healthy approach to weight loss.

• Aim to burn 500-600 kcal through aerobics, cycling (1 hour), or brisk walking (2 hours).

• While exercise alone might not be enough for significant weight loss, it offers significant heart and mental health benefits.

• Try activities you enjoy to stay motivated and burn more calories.

Note: Reaching a healthy weight can enhance physical and mental wellness. Keeping a healthy weight also lowers your risk of heart disease, specific cancer, and other chronic conditions.

Also Read: Difference Between Kcal & Calories With Converter

How Many Kilocalories Should I Eat A Day? General Guidelines

Calories, sometimes also called kilocalories, are a measure of energy present in food and drinks. They also measure the amount of energy you burn through daily activities. The more calories a food has, the more energy it provides. The excess is stored as fat if you consume more calories than your body needs. Different foods have varying calorie counts.

The recommended daily calorie intake for most adults is:

• Females: 1,600-2,400 calories

• Males: 2,200-3,000 calories

Here are some guidelines concerning how many calories you should have in a day: 

1. Calories In Macronutrients

Different macronutrients provide different amounts of calories. Here’s the caloric content per gram for the three main macronutrients:

• Carbohydrates - 4 kcal per 1 gram

• Protein - 4 kcal per 1 gram

• Fat - 9 kcal per gram

2. Factors Affecting Calorie Needs

The ideal daily calorie intake varies from person to person and is influenced by factors such as height, weight, age, metabolism, healthy body, and fitness level. Understand these:

• Age: Younger individuals often require more calories due to higher energy expenditure and physical activity levels.

• Metabolism: Height, weight, and internal metabolic processes influence energy use and calorie conversion.

• Activity Level: Exercise burns calories and increases appetite. More physical activity generally necessitates higher calorie intake.

3. Calorie Intake For Weight Loss

To lose weight, you should consume 500 fewer calories than your body needs daily. This, combined with exercise, can help maintain a healthy weight long-term. The specific number of calories required varies between men, women, and children based on age and activity level.

Also Read: Top 10 Best Foods For Weight Loss And Easy Healthy Meals

Calories Consumption Per Day By Age And Activity Level

The portion of calories you need daily depends on your age, gender, and activity level. A person following sedentary lifestyle will require less calories than someone very active. As you get older, your calorie needs eventually decrease, but this can differ on your health and activity level.

Let’s understand how this works for each of these factors:

1. According To Age Groups

Note:

• Children’s calorie needs also vary with age. The average toddler requires 1,200 to 1,400 calories daily, while a moderately active teenager may need 2,000 to 2,800 calories daily.

• Pregnant or breastfeeding women should consult a doctor for specific nutritional recommendations.

Also Read: Best Healthy Nutrition Diet For Different Age Groups!

2. According To Activity Levels 

The more physically active and strenuous activity you are, the more calories you have. Note these calorie requirements for adults according to ICMR RDA guidelines 2020 for different activity levels:

Also Read: Smart, Delicious Low-Calorie Snacks For Health Goals

Is 1200 Calories Good To Eat In A Day?

Actually, it is recommended to follow a 1200-calorie diet plan with professional advice. A 1200-calorie diet is a low-calorie eating plan where daily caloric intake is restricted to 1200 calories or less. This diet is often recommended for quick weight loss by making a calorie deficit, where the body burns more calories than it consumes.

Let’s find out why with these criteria to follow this diet:

Recommended Approach

• For sustainable health and weight loss, it is recommended that you follow a nutritionally balanced meal plan that includes the best zero-calorie foods to meet your body's needs.

• Combining this with 150 minutes of moderate physical activity weekly, including strength training on two days, supports long-term health.

• You can consult with health experts and dietitians at ToneOp to get the best calorie-deficit diet plan and proper guidance. 

Alternative Strategy

• Instead of reducing caloric intake, a healthier approach, like cutting 400 calories per day, may be more effective and easier to maintain.

• Mindful eating, portion control, and choosing nutrient-dense snacks can help avoid sudden, extreme dietary changes.

Also Read: 7 Healthy Eating Habits For A Balanced Lifestyle! - ToneOp

Dietitian’s Recommendation

How many calories you need daily depends on your age, sex, height, current weight, activity level, and health. To lose one pound per week, you typically need to reduce your calorie daily intake by about 500 calories daily. While this is considered healthy weight loss, cutting calories too quickly can be counterproductive.

Restricting your calorie intake for too long can lead to muscle loss and other health consequences. To lose body weight in a sustainable way, focus on simple lifestyle changes from time to time, such as doing cardio exercise, eating more protein and vegetables, drinking enough fluids, and sleeping well.

                                                                                          Dt. Lavina Chauhan

The Final Say

Determining the ideal calorie requirements to consume daily for weight loss is a personalised process. While general guidelines can provide a starting point, factors like metabolism, activity level, and health play significant roles. Focusing on a balanced diet, including regular physical activity, following weight loss strategies and consulting a dietitian can help you develop a sustainable weight loss plan. Remember, sustainable weight loss is when you start creating a healthy lifestyle for the long term rather than simply counting calories.

FAQs

1. How many calories should I take in daily?

The recommended daily calorie intake for most adults is:

• Females: 1,600-2,400 calories

• Males: 2,200-3,000 calories

This amount is for a person following a balanced diet with regular exercise. If you are trying to lose weight, your calorie intake will be lower. For this, it’s better to use online body calorie calculators to estimate your daily needs for accuracy. 

2. Is it safe to eat only 1200 calories per day?

Not really! A 1200-calorie diet can be restrictive and may not be suitable for everyone. It causes malnutrition in some cases. So, consult a registered dietitian before starting a 1200-calorie diet.

3. How many calories should I eat for breakfast on a healthy diet?

Well, it depends on how many breakfast calories your personalised diet needs. Some people aim for a third or a quarter of their daily calories for breakfast, depending on their total daily intake.

4. How many calories should I eat for lunch or dinner?

The number of calories you should eat for lunch or dinner depends on your total daily calorie needs, which vary based on factors like age, sex, weight, and activity level. As a general guideline, lunch should provide 35-40% of your daily calories, while dinner accounts for 25-35%.

For example, if your recommended daily intake is 2,000 calories, a balanced lunch would be around 700-800 calories, while dinner would be 500-700 calories.

References

• https://www.medicinenet.com/what_is_a_1200_calorie_a_day_diet/article.htm

• https://www.benenden.co.uk/be-healthy/nutrition/how-many-calories-per-day/

• https://www.ncbi.nlm.nih.gov/books/NBK499909/

• https://healthlibrary.askapollo.com/how-much-calories-do-i-need-per-day/

• https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/how-many-calories-should-i-eat-a-day#:~:text=It%27s%20estimated%20that%20the%20average,important%20rather%20than%20individual%20days.

• https://www.medicinenet.com/how_many_calories_to_eat_a_day_to_lose_weight/article.htm

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