If you’re trying to lose weight quickly, have you ever asked yourself, “How many calories should I eat per day to lose weight?”
This is probably a question that bounces around in your head all the time. It can be tough to determine how much you actually need to eat to lose the weight you want.
The reason this is so hard to determine is that there is never an exact answer. The answer is always different for everybody. So many variables come into play that it’s tough to narrow down an exact number that is going to satisfy everyone.
How Many Calories Should I Eat Per Day to Lose Weight?
There is an average amount that is recommended for you to eat every single day. Women should eat around 2000 calories and men should eat around 2500 calories.
It’s important to keep in mind that if you do eat this amount, you’re more than likely not going to lose any weight.
These numbers are there for people that are trying to maintain the weight they are at right now. But, of course, there are those factors that cause some change in those numbers.
The factors that are going to come into play are height, weight, age, and activity level.
You’re not going to give a 5-year-old 2000 calories a day. That’s just going to make them a chunky kid and I’m sure most of us don’t want that for our children.
For somebody that weighs a bit more than the average person, you might need more calories to maintain the weight you’re at. The same is true for somebody that has a high activity level. If you’re running marathons but only eat a couple thousand calories, you’re going to be losing weight since you burn so many calories on a daily basis.
Lose Weight with Your Calories
If you’re looking to lose weight, then caloric intake needs to be less than what you’re burning on a daily basis. That’s the only way.
If you’re eating more than what you burn, then you will gain weight.
This is why the recommended average for a woman to maintain weight is 2000 calories and the average for a man is 2500 calories. Even if you aren’t an active person, you burn anywhere between 2000 and 2500 calories a day.
So, if you aren’t an active person and you eat less than the recommended average amount of calories, you’re more than likely going to lose weight. It could take some time, but some weight will be lost.
Reduce Calories Without Starving
Typically, if you just cut back on your normal diet and eat less than you normally would, you could lose weight but you might be hungry most of the time.
There are ways to go about eating fewer calories without having to starve yourself. It’s all based on what you eat. Your diet is going to be everything.
Decrease Carb and Sugar Consumption
Something that causes a lot of people to gain weight and unwanted fat around their body is sugar.
Sugar might be one of the top causes of weight gain if you are on a regular diet that doesn’t have any restrictions.
You should consider cutting sugar from your diet completely. Start with the foods with added sugars like candy and soda then go from there.
Then you should consider the snacks you’re bringing or eating at work. Try to stick to healthier options. Look at these healthy snacks for work.
Another thing that is a huge contributor to weight gain is carbs. Yes, all the bread, pasta, and rice are adding to your weight. If you can cut these from your diet, you’ll start to see a major change in your weight.
Your body tends to use carbs and sugars as it’s initial source of energy. Carbs aren’t easily burned in the body which is why it can be difficult to lose weight, even when you are starting to cut calories.
Increase Fat and Protein Intake
When you decrease your carb consumption, you need to replace it with something else. The only logical solution is to increase your fat and protein intake.
I know this may seem weird. Increasing protein might make sense, but increasing fats?
Yes, when you increase your fats and decrease your carbs, you’re going to start losing more weight.
This is the entire basis of the ketogenic diet.
Plus, when you increase your consumption of fats and proteins, you’ll find that your cravings are going to be few and far between. You’ll also notice that you aren’t going to be nearly as hungry. You will feel full for a much longer duration.
If you have further interest in a diet that can help you lose weight in a hurry and change your life, look at Keto Bootstrap. With this diet, you also won’t have to worry nearly as much about how many calories you should eat per day to lose weight.
Drink More Water
Losing weight and not starving can be as simple as drinking more water. Most people tend to not drink as much water as they probably should.
A lot of the time, people tend to confuse dehydration for hunger so they start to snack and have more food. They could’ve easily had some water and save themselves the calories.
You need to make sure that you stay as hydrated as possible throughout your day. Just by staying hydrated you can easily lose weight.
But how much water do you need to stay hydrated? Luckily, you can find out how much water you need per day here.
Do Some Exercise
This may be hard for some of you, but exercise is going to help you lose weight and keep you from starving.
When you start eating fewer calories, your body soon starts to adjust by burning it’s resources slower.
To counteract that, you can exercise.
Exercising is going to help you maintain your lean muscle mass. This is something that’s hard to gain back once you lose it.
Your metabolism is going to increase as well causing you to lose more weight. Yes, you’ll probably have to eat a little more but if you start to eat the proper foods, you aren’t going to feel the need to always have to stuff your face.
If you decrease your caloric intake without any exercise, your metabolism can easily slow down. This is only going to make it harder to lose weight. We are here to lose weight, not keep it around.
Even doing something as simple as walking around for 30 minutes is going to work wonders for your body.
Exercise, of course, has many more benefits to your body than just helping you lose weight, but the simple weight loss factor is a good starting motivation.
Everyone has Different Calorie Counts
Ultimately, the amount of calories you should have per day to lose weight is going to be different for everyone.
A lot of it depends on what your end goals are for yourself.
Somebody that wants to lose 50 pounds is going to have a much different calorie count than somebody that is only looking to drop 5 pounds.
Regardless, there is no exact formula for the number of calories you should have per day to lose weight.
At the end of the day, if you can eat less than you burn then everything is going to turn out for you in the long run of things.
It’s also important to remember that losing weight takes time. You probably aren’t going to lose the weight you want to lose overnight. Stay patient and you will lose the weight.