Answering this question is what the weight loss calculator is all about! Here’s how to use it effectively to figure out the best calorie limit for your goals. Remember, although it may be tempting to eat 20 calories a day and reach your goal next week, it’s neither healthy nor sustainable. What’s the point of losing the weight super quickly if you pile it straight back on again? It’s pointless, depressing, and downright dangerous. So, what’s a good number to aim for?
The recommended daily calorie intake for average women is 2000 calories to maintain your weight and 1500 to lose one pound per week. For men it’s 2500 calories per day to maintain, and 2000 to lose a pound a week. But who’s average? Pretty much no-one! The amount of calories you should be eating each day to lose weight depends on your age, height, activity levels and current weight – there is no one-size fits all number. That’s why using an accurate weight loss calculator is so important. A five foot tall woman who just wants to lose five pounds needs far fewer calories to lose weight than a 6 foot athlete – so use the weight loss calculator to ascertain the right number for you, personally.
To lose 1 lb, you need to create a deficit of 3500 calories. That means you’ll need to either eat 500 fewer calories each day, or burn off an extra 500 (or some combination of the two) to lose one pound per week. To lose 2lbs per week, you’ll need a deficit of 1000 calories a day – that’s really tough to achieve, particularly if you’re smallish already. For example, a 5’1″ tall 30 year old woman, currently weighing 150lbs, would need to consume just 745 calories (or run for over an hour) each day to lose 2lbs a week! For some people that’s possible, but most of us would find it hard to maintain for more than a day or two.
So what’s the best number of calories to eat per day, for maximum weight loss with minimum pain? Basically, it’s whatever number feels right to you. If you need 2200 calories per day to maintain your weight, but you feel ill and grouchy eating less than 2000 – then 2000 is your number (plus a bit of daily exercise, I hope). Sure, it might take you a while to reach your goal, but once you get there you’ll be far more likely to maintain your new weight than if you’d had a miserable time crash dieting.
Aiming for 1lb per week of weight loss works best for most people. At a 500 calorie per day deficit most people will feel ok, and before you know it you’ll hit your goal!