How Many Calories Should I Eat to Lose Weight

If you are looking to lose weight and you are asking yourself, “How Many Calories Should I Eat to Lose Weight” the first step is understanding how many calories you should be eating on a daily basis.

When it comes to health and nutrition, there’s no one-size-fits-all answer – each person’s calorie needs depend on their individual goals and lifestyle. Let us look at how you can calculate your caloric needs for sustainable weight loss. Asking yourself, “How many calories should I eat per day” will result in a different answer from one person to the next.

The Basal Metabolic Rate (BMR) method is an easy and accurate way to calculate your daily caloric needs. BMR is the amount of energy that your body requires to maintain its vital functions while at rest.

This includes breathing, cell production, blood circulation, and other essential processes that keep us alive. To estimate your basal metabolic rate (BMR) use this equation:

How to Calculate Your Calorie Needs to Lose Weight Safely

BMI = [10 x weight in kg] + [6.25 x height in cm] – [5 x age in years] + 5

Once you have calculated your BMR number, multiply it by a factor that reflects your activity level throughout the day.

  • For example, if you live a sedentary lifestyle with little physical activity from day to day, multiply the BMR by 1.2
  • If you are moderately active (exercise 3-5 days per week), multiply it by 1.4
  • If you are very active (exercise 6-7 days per week), multiply it by 1.6
  • And if you are extremely active (heavy exercise every day or working a physically demanding job), multiply it by 1.9.

This will give you an estimation of how many calories your body needs each day just to remain alive – this calculation does not include calories burned through physical activity or digestion of food.

Weight Loss Calorie Calculator

To lose weight safely, reduce your total caloric intake by 500 – 750 calories below this number each day.

This provides enough of a deficit for steady weight loss without sacrificing energy levels or muscle mass.

The total number of calories eaten should still come from nutrient dense sources such as lean proteins, complex carbohydrates like vegetables and whole grains, healthy fats like nuts and avocados, as well as plenty of water throughout the day. Weight Loss Mistakes

Eating right not only helps you reach your weight loss goals but also provides long-term health benefits such as improved cardiovascular health and increased energy levels.

Eating the right number of calories for optimal results is not always easy but understanding how many calories you need can help set achievable goals for steady progress over time.

With careful planning and mindful eating habits incorporating nutrient dense foods into every meal, reaching your desired weight can be attainable without sacrificing energy levels or compromising health.

By calculating BMR along with factors such as age, height, gender, lifestyle activity level and desired goal rate of weight loss can provide an accurate estimation for optimum sustainable results when coupled with regular exercise tailored toward individual goals.

Be sure to read and learn helpful weight loss tips, healthy recipes, and all about nutrition in our library of articles.

Lisa Johnston

Registered Dietitian Nutritionist and Certified Diabetes Educator

University of Oklahoma

Best Low Calorie Foods to Lose Weight

The 10 Best Low Calorie Foods for Weight Loss

Protein Packed Foods

Protein is essential when it comes to weight loss. It helps keep you full and gives your body the energy it needs to stay active.

Some high protein, low calorie options include:

Eggs (78 calories per egg)

Tuna (99 calories per can)

Skinless chicken breast (103 calories per 3 oz)

All three of these options contain less than 100 calories per serving yet still pack a huge punch when it comes to protein content.

Fiber Rich Fruits & Vegetables

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Fiber is great for weight loss because it helps keep you feeling full without packing in extra calories or fat.

Apples are an excellent source of fiber with 4.4 grams per fruit and just 95 calories each.

Strawberries also contain plenty of fiber at 3 grams for just 50 calories each! Broccoli is another great choice as 1 cup offers 6 grams of fiber for only 31 calories.

Low Fat Dairy Products

Dairy products offer several essential vitamins and minerals like calcium, phosphorus, and vitamin D so they should not be avoided entirely if you are trying to lose weight.

But instead of opting for full-fat versions like cheese or sour cream, try switching out those items with their low-fat counterparts instead.

Nonfat Greek yogurt contains 17g of protein in one cup while only having 110 calories compared to its whole milk counterpart which has 170 calories in one cup (but only contains 9g of protein).

Low fat cottage cheese is also an excellent option with 14g of protein in 1/2 cup serving but only 80 total calories compared to regular cottage cheese which has 110 total calories in the same portion size but slightly less protein at 13g per 1/2 cup serving.

When trying to lose weight, eating healthy yet low calorie foods is key. Incorporating some or all these top ten picks into your diet should help keep your hunger satisfied without increasing your calorie intake too much.

Remember that it is important not to deprive yourself completely though. Eating healthy does not have to be boring or restrictive. With a bit of creativity and willingness to experiment, you can make tasty and nutritious meals that will help keep your waistline slim without sacrificing flavor or satisfaction.

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How Many Calories Should I Eat to Lose Weight

What Should I Focus on When Trying to Lose Weight?

If you are trying to lose weight, you may have heard that counting calories or limiting fat, carbs, and other nutrients is the key to success.

But what should you really be focusing on? The answer is not as straightforward as it may sound. It depends on your individual goals and lifestyle.

Let us dive deeper into the details of counting calories, carbohydrates, fats, and other nutrients when trying to lose weight.


First, let us look at calorie counting. Calorie counting is an effective way to monitor how much energy you are taking in each day so that you can make sure you are in a caloric deficit (consuming fewer calories than your body needs).

To do this, use a calorie tracking app or website like MyFitnessPal to log the foods that you eat each day and add up your total calorie intake.

This will help you understand your eating patterns and identify areas where you can cut back on unhealthy snacks or extra servings of food.

However, it’s important to note that while calorie counting is an effective tool for helping people reach their weight loss goals, it doesn’t necessarily mean that all calories are equal. Some foods are still healthier than others even if they are within the same caloric range.


Carbohydrates provide energy for our bodies and contain essential vitamins and minerals such as fiber and thiamin which keep us healthy.

Unlike calorie counting which focuses more on quantity over quality, when it comes to carbohydrates quality matters more than quantity.

To make sure you get enough healthy carbohydrates in your diet try to focus on whole grains like oats or quinoa instead of refined grains like white bread or pasta; include fruits and vegetables with each meal; and limit added sugars like those found in candy or soda.


Fat, the last macronutrient we need for optimal health but one that many people shy away from due to its high-calorie content.

While it is true that fats are higher in calories than proteins or carbohydrates they play an important role in providing energy and helping absorb certain vitamins like A and D which other macronutrients cannot do on their own.

Fats can also help us feel fuller longer so do not be afraid to include healthy sources of fat such as avocados or nuts into your diet in moderation if needed for satiety reasons as part of an overall balanced diet plan tailored for your individual needs.

When trying to lose weight there is no one-size-fits-all approach when it comes to nutrition. It all depends on your individual goals and lifestyle preferences.

There are some general guidelines for managing calories, carbohydrates, fats, etc., that can help guide you towards success when it comes to achieving a healthy weight loss regimen tailored specifically for you.

Foods with Healthy Fats for Weight Loss and Health

Here is a breakdown of some of the best foods to incorporate into your diet that contain healthy fats.


Not only are eggs an affordable source of protein, they also provide healthy fats like omega-3 fatty acids and monounsaturated fats.

Omega-3 fatty acids have been linked to reducing inflammation in the body, decreasing cholesterol levels, and improving heart health.

Monounsaturated fats have been linked to reducing risk factors for diabetes, obesity, heart disease and stroke. Plus, eating eggs can help you feel fuller throughout the day so you do not need as many snacks or meals.


Avocados are a fantastic source of healthy fats like oleic acid and monounsaturated fat that is known as omega-9 fatty acid.

Studies show that consuming avocados every day can reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels which is great news for your heart health.

Just be sure to watch your portion sizes as avocados are high in calories.

Avocado oil is also another great way to get those same benefits without having to consume the entire fruit itself.

Avocado oil is made from cold-pressed avocado flesh which makes it a great substitute for other unhealthy oils like vegetable oil when cooking or baking at home.

Nuts & Seeds

Nuts are a great snack option because they contain healthy unsaturated fats like omega-3 fatty acids as well as fiber which helps keep you feeling full longer throughout the day.

Nuts also contain key vitamins and minerals including magnesium, potassium, phosphorus, and zinc which can help support overall health.

Some nuts with high amounts of unsaturated fat include almonds, walnuts and macadamia nuts while seeds like chia seeds and flaxseeds are also good sources of healthy fats too.

Be sure to watch your portions since some nuts are high in calories so it is best not to eat more than a handful per day. 

Whether adding eggs or avocado slices onto your salad or snacking on some nuts or seeds throughout the day, these food options will give you the nutrients you need without overloading on unhealthy saturated fats or trans-fats found in processed foods.

Eating these nutritious foods with healthy fats will leave you feeling energized throughout the day while helping reduce inflammation in the body too.

A Dietitian’s Guide to Good and Bad Carbs

Carbohydrates are a major part of the human diet, as they provide the body with energy. But not all carbs are created equal.

In this section, we will be looking at the differences between “good” and “bad” carbohydrates and how they can affect your health.

What Are Good Carbs?

Good carbs are made up of complex carbohydrates that take longer for your body to digest and absorb. Examples of good carbs include whole grains, beans, legumes, fruits, vegetables, nuts, and seeds.

These carbohydrates are high in fiber and other essential nutrients such as vitamins, minerals, antioxidants, and phytochemicals. They also contain less calories per serving than bad carbs do. These types of foods help keep you full for longer periods of time and provide you with sustained energy throughout the day.

What Are Bad Carbs?

Bad carbs are made up of simple carbohydrates that your body digests quickly.

  • Examples include:
  • White breads
  • Pastas
  • Sugary cereals
  • And snacks like chips or cookies

Unlike good carbs, these foods do not offer much nutrition. They are usually low in fiber and other essential nutrients such as vitamins and minerals.

Additionally, these foods tend to cause blood sugar spikes which can lead to fatigue or cravings later on in the day.

It is best to avoid these types of foods altogether if you’re looking to maintain a healthy lifestyle or lose weight.

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How Much Carbs Should I Eat?

The amount of carbohydrates you should eat depends on your age, activity level, health goals and overall lifestyle habits.

It is recommended that 45-65% of your daily caloric intake come from complex carbohydrates like fruits and veggies. While 30-35%, come from protein sources such as lean meats or fish.

As for fat intake, it should stay below 25%. This will ensure that you are consuming enough essential nutrients while still staying within the limits set by dietary guidelines for a healthy diet.

However, it is always best to consult with a registered dietitian nutritionist before making any major changes to your diet or lifestyle habits.

Caloric, Fat, and Carb Intake Differences Between Men and Women

It is important to understand the differences between how men and women should approach their diet.

Why Women Lose Weight Slower Than Men

Men and women have different needs when it comes to the number of calories, fat, and carbohydrates they should intake in order to maintain a healthy diet. We will discuss the basics of caloric, fat, and carbohydrate consumption for both men and women.

Caloric Intake

Calorie intake requirements vary from person to person depending on age, height, weight, physical activity level, as well as other factors such as health status or pregnancy.

However, these numbers can change depending on one’s lifestyle.

Fat Intake

Fat is an important part of a balanced diet that provides energy and helps the body absorb certain vitamins. The recommended daily allowance of fat is 20-35 percent of total calorie intake for both men and women with most coming from unsaturated sources such as nuts or avocados rather than saturated sources like butter or full-fat cheese.

Additionally, guidelines suggest no more than 10% of total calories come from saturated fat sources while trans fats should be avoided altogether.

Carbohydrate Intake

Carbohydrates are the primary source of energy for your body so it is important to eat enough but not too much carbs in your diet.

Most adults need 45-65 percent of their daily calories from carbohydrates with an emphasis on complex carbs like whole grains rather than simple carbs like white bread or sugary desserts.

Fruits and vegetables are also great sources of complex carbohydrates that provide essential nutrients such as fiber as well as vitamins minerals which help protect against chronic disease. 

When it comes to dietary needs for men versus women there are some differences but overall many principles remain the same such as avoiding trans fats or eating mostly complex carbohydrates like whole grain breads or vegetables instead of simple sugars found in cakes cookies etc.

By following these nutritional guidelines, you can create an individualized plan tailored specifically to your needs so make sure you consult with a registered dietitian nutritionist if you need additional guidance. Best Weight Loss Programs for Women

Two questions we receive weekly are:

  • Is it healthy to eat 1200 calories a day?
  • How many calories should I eat to lose 5 pounds a week?

Hopefully, this article helped you understand the difference in calories and the nutrition that you provide your body. Our goal is to provide long-term solutions for your health and wellness.

Preparing recipe with healthy fats, carbs and protein.

Recipes Packed with Good Carbs, Healthy Fats and Protein

Gourmet Avocado, Egg Toast Recipe

If you are looking for a healthy and delicious breakfast option, look no further than this gourmet avocado, egg toast recipe. This simple yet tasty recipe is packed with nutrients and can be made in just minutes. Plus, it is versatile enough that you can customize the ingredients to fit your dietary needs and preferences. So, grab an avocado and a few eggs and let’s get started.

For this recipe you will need:

• 2 slices of whole grain bread (such as Ezekiel or sourdough)

• 1/2 an avocado

• 2 eggs

• 2 tsp extra-virgin olive oil

• Salt & pepper to taste

– 1/4 cup of feta cheese (optional)

– 1 cup of baby spinach leaves (optional)

Instructions to Make the Toast

1. Preheat oven to 400 degrees Fahrenheit. Place your two slices of bread on a baking sheet lined with parchment paper or foil. Bake the bread for 8-10 minutes until lightly golden brown. Remove from oven and set aside when done. 

2. While the toast is baking, prepare the topping by mashing up half an avocado with a fork. Add salt and pepper if desired then spread evenly over both pieces of toast once they are out of the oven.

3. Heat up a large skillet over medium heat with 1 teaspoon of extra-virgin olive oil. Crack two eggs into the skillet and cook until whites are firm but yolks remain runny – about 3 minutes should do it! Once done cooking sprinkle them each with salt & pepper if desired then place one egg onto each piece of toast with mashed avocado on top.

4. Drizzle remaining teaspoon of extra-virgin olive oil on top before serving warm! Enjoy! 

The great thing about this gourmet avocado, egg toast recipe is that it offers all kinds of possibilities for customization based on your dietary needs or preferences.

You can switch up the type of bread used or add some additional toppings like crumbled bacon or cheese if desired–the options are endless. The best part is It takes only minutes to make so there is no excuse not to give it a try today.

Mediterranean Diet Is Amazing

Deliciously Healthy Mediterranean Diet Salmon Avocado Pita Recipe

This Mediterranean diet salmon avocado pita is a delicious way to get your daily dose of heart healthy omega-3s.

Packed with healthy fats, protein and vitamins and minerals, this meal will satisfy your cravings while keeping you energized throughout your day.

This recipe is one of our favorite dinner recipes for weight loss.


• (2) 4-oz salmon filets

• ½ teaspoon lemon juice

• 1 teaspoon olive oil

• 2 tablespoons hummus

• ½ avocado, sliced thin

• Salt and pepper, to taste

• 2 whole wheat pitas


  • Preheat oven to 375°F. Place salmon filets on the parchment paper sheet.
  • Drizzle the olive oil and lemon juice over the filets, and season with salt and pepper to taste. Bake in the preheated oven for 15 minutes or until cooked through. 
  • Meanwhile, heat the pitas in a dry skillet over medium heat until lightly toasted. Spread each with 1 tablespoon of hummus. 
  • Divide the cooked salmon between the two pitas and top with sliced avocado. Serve warm or cold.

Nutritionist Approved Weight Loss Recipes

Asking yourself “How many calories should I eat to lose weight?” We show you how to calculate your calorie needs to lose weight safely and healthy.

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At Her Weight Loss, we are dedicated to helping individuals achieve their ideal weight and live a healthier lifestyle. Our award-winning team brings years of industry expertise to the table providing proper diet and nutrition tips that have helped numerous members reach their goals.

We believe in empowering our readers with knowledge-based methods for sustainable weight loss as we understand that each body is unique and requires personalized attention.

Our mission is to be the trusted authority in weight loss by offering expert guidance and support every step of the way. With Her Weight Loss, you can trust us to guide you towards a happier, healthier you.

Nutrition & Diet