How Many Calories per Day to Lose Weight?

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Would you like to know how many calories per day you need to consume (to lose weight)? Below you will find a basal metabolic rate calculator (BMR: Basal Metabolic Rate)

You can use your basal metabolic rate to calculate your daily calorie needs. Basal Metabolism is the calories your body burns while resting for vital procedures, e.g., breathing, pulse, blood circulation, and all the other processes that take place even when the body is at rest.
Read More: How to Calculate Maintenance Calories

How Many Calories per Day?

As a general rule, a healthy woman needs about 2,000 calories a day, and a man 2,500 calories. The big problem is that the average doesn’t apply to most people.

How Many Calories per Day – Woman?

Typically, a healthy woman needs 2,000 calories per day. But this is only an approximation. Calculate your daily caloric needs precisely.

14-18-year-old woman

  • Sedentary: 1,800 calories per day
  • Moderate physical activity: 2,000 calories per day
  • Significant physical activity: 2,400 calories per day

19-30-year-old woman

  • Sedentary: 2,000 calories per day
  • Moderate physical activity: 2,000-2,200 calories per day
  • Significant physical activity: 2,400 calories per day

Women aged 31 to 50

  • Sedentary: 1,800 calories per day
  • Moderate physical activity: 2,000 calories per day
  • Significant physical activity: 2,200 calories per day

Woman over 51

  • Sedentary: 1,600 calories per day
  • Moderate physical activity: 1,800 calories per day
  • Significant physical activity: 2,000-2,200 calories per day

How Many Calories per Day – Man?

As a universal rule, a healthy man needs an intake of 2,500 calories per day. The big problem is that the average amount of calories does not match the needs of most men. To find out exactly how many calories you need, based on your age and physical activity level, calculate your daily calorie needs.

14-18-year-old male

  • Sedentary: 2,200 calories per day
  • Moderate physical activity: 2,400-2,800 calories per day
  • Significant physical activity: 2,800-3,200 calories per day

19 to 30-year-old male

  • Sedentary: 2,400 calories per day
  • Moderate physical activity: 2,600-2,800 calories per day
  • Significant physical activity: 2,800-3,000 calories per day

31 to 50-year-old male

  • Sedentary: 2,200 calories per day
  • Moderate physical activity: 2,400-2,600 calories per day
  • Significant physical activity: 2,800-3,000 calories per day

Male over 51

  • Sedentary: 2,000 calories per day
  • Moderate physical activity: 2,200-2,400 calories per day
  • Significant physical activity: 2,400-2,800 calories per day

How Many Calories Should you Burn per Day to Lose weight?

How many calories do you need to lose weight? Male or female, this is a recurring question. If you want to burn 1 pound of body fat, you need to burn around 7,700 calories (kcal). If you eat 500 calories less than you spend each day, you will theoretically lose 1 pound every two weeks (you can create a greater daily calorie deficit, but this is not recommended). So you first need to know how many calories per day you are spending before you can calculate how long it will take you to lose weight.

To know how many calories you need to lose weight, you must also know your precise caloric need (use our tool) but, on average:

– A woman will need 1,500 calories per day to lose weight (average need for 2,000 calories – calorie deficit of 500 calories)

– A man will need 2000 calories per day to lose weight (average need of 2500 calories – calorie deficit of 500 calories).

You have to be told, however, that calories are only part of the equation when it comes to losing weight. Discover the five reasons why counting calories is useless.

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