Good question! To lose weight, you’ll want to be consuming fewer calories than you’re expending. To do this, you’ll need to be counting calories.
The first step is to find out how many calories you burn per day. You can do this by counting calories for a week, taking the average, and then seeing if you gained or lost weight over that week. If your weight stayed consistent, that’s your Maintenance # of Calories.
Using this info, you’ll know that eating an average of calories that’s lower than your Maintenance (called a Caloric Deficit) will help you lose weight.
To figure out how many calories you need to eat to lose weight, you first have to know how many calories you burn every single day. This is known as your Total Daily Energy Expenditure (TDEE) or your maintenance level. TDEE of a person can vary a lot from person to person. So it is a good idea to take a look at what the calorie levels are for average people.
For losing weight:
Men (average): 2200-2700
Women (average): 1400-1800
For gaining weight:
Men (average): 3200-4000+
Women (average): 2200-2500+
For maintaining weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100
You should not be dieting and certainly not counting calories. That is an outdated unsuccessful way to lose weight. The best way is to eat healthy food and avoid junk food. That way you are improving your nutrition, consuming less bad fat, and getting more food with less calories. All without feeling hungry.
Not to go into too much, but if you were to eliminate soft drinks (including diet) from your universe and just start drinking water or unsweet tea instead, you will probably be happy with the results in your weight. Not only are they bad for you, but the amount of calories is very high and they convert to fat much more quickly than about anything else.
Also, it is important that you be physically active every day. Walking, running, swimming, dancing, or something. Pick what you like and do it.
You need to first calculate your BMR based upon your weight, age, height, and gender then you multiply your BMR with an activity level (I would say you are moderately active) then that will be your maintenance calorie then you simply eat at a calorie deficit of no more than 15% of your maintenance calorie to lose body fat and of course you can also use another method to accurately find out your max maintenance calorie then lose weight that way.
How much calories you should eat per day for weight loss depends on a few factors, namely:
- Your Gender
- Your Weight
- Your Height
- Your Age
- Your Exercise Frequency
Everyone has different body sizes, and thus, there is no fixed daily calories intake for every individual for weight loss.