How Many Calories Should I Eat to Lose Weight?


Losing weight is something that a lot of people are trying to do right now, and some studies suggest that more than half of all adults are overweight. Not only is this an uncomfortable situation to be in, but you don’t get to wear the kinds of clothes you like, you don’t feel self-confident, but also this is potentially very dangerous for your long-term health. So, if you are looking to lose weight, then one very basic question you might ask is, “How many calories should I eat to lose weight?”

How to Lose a Pound

Most of us start out with a pretty grand weight loss goal, or one that is not even measurable, such as “getting in shape”. The truth is that if you want to lose weight, you are going to have to be very careful about what you eat and the amount of activity that you do, because no matter how you look at it, it all comes down to math.

In order for you to lose one pound of fat, you will need to create a calorie deficit of 3,500 calories of food. If you were to spread that across an entire week, it means that in order to lose one pound of fat per week, you will need to eat 500 fewer calories than you are burning each and every day.

How Much Should You Lose?

Most experts will tell you that in order to lose weight and be able to maintain the weight loss in the long run, you should try to lose weight fairly slowly. For most people, that means losing just one or two pounds per week. However, if you have a lot of weight to lose (100 pounds or more), you might be able to safely lose more weight.

Although you will see celebrities that lose a lot of weight quickly, or reality television shows where people drop hundreds of pounds in just months, it is important to remember that they are being trained by trainers, their diet is highly regulated, and they are also constantly being monitored. So, although your goal may be to lose weight as quickly as them, it isn’t a good idea and it may result in you putting even more weight back on.

What Is the Best Way To Do It?

Getting back to the equation of a calorie deficit of 500 calories per day, most of us don’t have the willpower to shave 500 calories out of our daily diet, nor do we have the time to burn off an extra 500 calories each day in the gym. So, for most people the best way to lose weight is to make gradual changes to your diet and your activity.

By simply making some small changes to your diet, you should have no problem getting rid of 250 calories per day. For instance, if you are drinking sugared soda, then switch to diet and that will be enough right there. You can also choose skim milk in your tea or coffee rather than full fat milk and that will help, too.

As far as exercise goes, burning an extra 250 calories per day doesn’t have to be that hard. One suggestion you will often hear is to watch an hour of television and get up and jog or walk in place during the commercials. You can also add an extra half hour of walking into your day, and that should be enough to reach your goals. Just remember that weight loss is not something that will happen overnight and only through patience and persistence will you reach your target goal.