June 30, 2022
  • June 30, 2022

The exact number of calories you should eat to lose weight

By on October 25, 2020 0 179 Views

Creating a calorie deficit is the first crucial step towards losing weight. In simple terms, creating a calorie deficit means burning more calories than you consume in a day. So, if you are someone who is trying to lose weight, here is exactly how many calories you should consume in a day.

Average calorie consumption

The answer to this depends on various factors including age, height, weight, activity level, metabolic health and several other factors.

How to calculate the BMR (basal metabolic rate)

1. Harris Benedict Equation

Male: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age)

Female: (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) – (4.33 x age)

2. Mifflin-St Jeor Equation:

MEN: BMR = 10W + 6.25H – 5A + 5

For women:

WOMEN: BMR = 10W + 6.25H – 5A – 161

The rule

The general rule of thumb when trying to lose weight is to reduce your calorie intake to 500 fewer calories than what your body needs to maintain your current weight. Doing this will help you lose 0.45 kilos of body weight per week.


A moderately active woman aged between 26-50 needs to eat around 2000 calories per day to maintain her ideal weight. To lose one pound (0.45 kilos) of weight in one week, women should reduce the calorie intake to 1500 calories per day.

Women who are active and walk around 5 kilometres per day need to consume 2200 calories or a little more to maintain their daily weight.

These estimates do not apply to women who are pregnant and breastfeeding, as they need a higher number of calories for their own and baby’s health.

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