Q. How many calories should a woman eat in a day to lose weight?

Ans: The exact number of calories a woman should eat to lose weight depends on several factors, such as age, current weight, height, and activity level. Usually, reducing 500 calories from your daily requirement can help you lose weight.

Q. Is 1200 calories daily good for weight loss?

Ans: A 1200-calorie diet can lead to weight loss for many people. However, you must use a calorie calculator to understand the exact number of calories you should eat in a day to lose weight.

Q. How many calories should I eat a day by age to lose weight?

Ans: Younger people generally need more calories than older people. This happens because the metabolism slows down with age, and older people lose muscle mass, which directly affects their calorie intake to lose weight.

Q. How many calories equal 1 kg of fat?

Ans: Approximately 7700 calories are equivalent to 1 kg of body fat. A calorie deficit of 500 kcal results in about 0.5 kg fat loss/week.

Q. Can I lose weight without counting calories?

Ans: Yes, you can lose weight without counting calories by practising portion control, having a balanced diet, eating unprocessed foods, and increasing physical activity.

Q. How many calories do 10,000 steps burn?

Ans: You can burn a total of 300-400 calories by walking 10,000 steps.

Q. How many calories do I burn a day?

Ans: Usually, an average person burns 1600-3000 calories daily. However, the exact calories you burn will depend on your age, height, sex, weight, etc.

How Many Calories Should You Eat to Lose Weight?

What are Calories?

A calorie is a unit of heat or energy that your body uses to perform vital functions like breathing, digestion, and physical activity. It is generated from the foods you eat and is essential to perform the involuntary and voluntary functions of your body.

As per the Indian Journal of Forensic and Community Medicine, the daily calorie requirement for an adult man is a maximum of 2110 – 3470 kcal, whereas for an adult woman is 1660 – 2720 kcal. However, the exact calorie intake varies as per individuals and their lifestyle. You can check your daily calorie requirement using an online calorie calculator.

How Many Daily Calories Do You Need to Lose Weight?

When you eat more calories than you burn, your body stores the excess calories as fat, leading to weight gain. Similarly, when you burn more calories than you consume or are in a calorie deficit, you lose weight. It is generally recommended to have a calorie deficit of 500-750 calories per day to lose about 0.5 to 1 kilogram per week.

However, to lose weight effectively, you must understand how many calories your body burns in a day or your Total Daily Energy Expenditure (TDEE). Besides, you must always plan your calorie intake with a moderate deficit to ensure the weight loss is gradual, sustainable, and does not lead to nutrient deficiencies or affect your body.

How to Calculate the Total Calories You Should Eat to Lose Weight?

Weight loss has the simple principle of consuming fewer calories than your body burns and creating a calorie deficit. This helps your body to turn to the stored fat reserves for energy. To lose weight, you must eat less than your TDEE, which depends on your Basal Metabolic Rate (BMR) and Physical Activity Level (PAL).

*TDEE/Number of Calories You Need Daily To Lose Weight = (BMR x Activity Multiplier) - 500

The number of calories you need in a day to lose weight depends on your BMR and TDEE. Let us understand the same below:

Basal Metabolic Rate (BMR): It refers to the number of calories your body burns at rest to perform basic life-sustaining functions, such as breathing, circulation, cell production, etc. It is the minimum energy your body needs to survive if you just rest all day.

BMR (For Men) = (10×weight in kg) + (6.25×height in cm) − (5×age in years) + 5

BMR (For Women) = (10×weight in kg) + (6.25×height in cm) − (5×age in years) - 161

Total Daily Energy Expenditure (TDEE): It is the number of calories you need per day. It is calculated using your BMR and activity level as per the table mentioned below:

Activity Level

Description

Activity Multiplier

Sedentary

Little or no exercise

1.2

Lightly Active

Light exercise/sports 1-3 days/week

1.375

Moderately Active

Moderate exercise/sports 3-5 days/week

1.55

Very Active

Hard exercise/sports 6-7 days a week

1.725

Super Active

Very hard exercise/physical job or training

1.9

Factors That Impact Your Calorie Requirements

Even though formulas are a good starting point, here are 4 factors that impact your calorie requirements and matter when you wish to lose weight:

AgeYour calorie requirements reduce as you age because your metabolism tends to slow down. Hence, age plays an important role in deciding the number of calories you need to lose weight.

Activity LevelThe more physically active you are, the more calories your body burns, which directly affects the calories you need to lose weight.

Body CompositionApart from your BMI, your body fat percentage also determines the calories you need to lose weight. You must understand the difference between BMI and Body Fat Percentage to calculate the calories you should eat in a day to lose weight.

Medical ConditionsCertain medical conditions or medications can affect your metabolism, such as diabetes, cholesterol, etc. These, in turn, will affect your calorie needs. You must consult your doctor to know your exact calorie intake as per your medical history.

How to Manage Your Daily Calorie Intake?

Just calculating the calories you should eat in a day to lose weight is not sufficient. Here are some tips to manage your calorie intake effectively for your weight loss journey:

Track Your Calorie Intake: Keep a track of everything you eat and drink to understand your current calorie consumption and identify areas for adjustment.

Focus on Nutrient Density: Aim to prioritize nutritious and unprocessed foods like fruits, vegetables, lean proteins (dal, paneer, chicken, fish), and whole grains (ragi, bajra, whole wheat). Focus on a balanced diet rather than just skipping meals.

Stay Hydrated: Along with eating the right calories to lose weight, you must also drink plenty of water throughout the day to support metabolic processes.

Incorporate Physical Activity: Regular exercise, along with eating the right amount of calories, is one of the healthiest ways to reduce weight effectively.

Be Consistent: Everything, including weight loss, takes time and consistent effort. So, try to stay healthy and active.

FAQs

Q. How many calories should a woman eat in a day to lose weight?

Ans: The exact number of calories a woman should eat to lose weight depends on several factors, such as age, current weight, height, and activity level. Usually, reducing 500 calories from your daily requirement can help you lose weight.
Q. Is 1200 calories daily good for weight loss?

Ans: A 1200-calorie diet can lead to weight loss for many people. However, you must use a calorie calculator to understand the exact number of calories you should eat in a day to lose weight.
Q. How many calories should I eat a day by age to lose weight?

Ans: Younger people generally need more calories than older people. This happens because the metabolism slows down with age, and older people lose muscle mass, which directly affects their calorie intake to lose weight.
Q. How many calories equal 1 kg of fat?

Ans: Approximately 7700 calories are equivalent to 1 kg of body fat. A calorie deficit of 500 kcal results in about 0.5 kg fat loss/week.
Q. Can I lose weight without counting calories?

Ans: Yes, you can lose weight without counting calories by practising portion control, having a balanced diet, eating unprocessed foods, and increasing physical activity.
Q. How many calories do 10,000 steps burn?

Ans: You can burn a total of 300-400 calories by walking 10,000 steps.
Q. How many calories do I burn a day?

Ans: Usually, an average person burns 1600-3000 calories daily. However, the exact calories you burn will depend on your age, height, sex, weight, etc.

How Many Calories Should You Eat in a Day to Lose Weight?