Reducing the number of calories you consume each day can help you lose weight.
However, determining how many calories you should consume is difficult because it is dependent on a number of factors, including your age, gender, size, and degree of exercise.
Below is a basic scientific calorie calculator, as well as 5 evidence-based suggestions for reducing your calorie intake over time.
Fill in your information in the calculator below to determine how many calories you should consume each day to maintain or lose weight.
How many calories should you consume on a daily basis?
The quantity of calories you should consume each day is determined by a variety of criteria, including your age, gender, height, current weight, degree of activity, and metabolic health, among others.
It’s critical to generate a calorie deficit when trying to lose weight, either by eating fewer calories than usual or by exercising more. Some people prefer to mix the two by eating a little less and exercising more (4Trusted Source).
Even if you’re attempting to lose weight, it’s still necessary to eat enough calories to provide your body with the nutrition it requires.
The most crucial aspect of any weight-loss programme is its long-term viability. This is why many specialists advise people to cut their calorie intake in gradual increments.
Many fad diets, for example, propose limiting your calorie intake to 1,000–1,200 calories per day, which is insufficient for most healthy persons.
Cutting your calorie intake too drastically has a number of negative consequences, including an increased risk of nutritional deficiency. It also causes metabolic alterations that make maintaining a healthy weight challenging in the long run.
Women’s calorie requirements vary depending on their age, size, and amount of activity.
To maintain their weight, most women between the ages of 19 and 30 need 2,000–2,400 calories per day.
Women aged 31 to 59 have relatively lower energy requirements. To maintain their body weight, women in this age bracket should take 1,800–2,200 calories each day.
Women over the age of 60 have a lower caloric need, requiring roughly 1,600–2,000 calories per day to maintain their weight.
Keep in mind that depending on how active you are, as well as your height, weight, and health state, the actual number of calories you require may fall on the high or low end of this range – or even exceed it.
Furthermore, these figures do not apply to women who are pregnant or nursing, as they will require much more calories.
Calorie requirements for males, like those for women, vary depending on a variety of circumstances.
To maintain their weight, men between the ages of 19 and 30 should take 2,400–3,000 calories per day, according to the most recent Dietary Guidelines for Americans.
As you get older, your energy requirements decrease.
Hope it helps.