Written by Kris Gunnars, BSc — medically reviewed by Katherine Marengo LDN, R.D., Nutrition — update on October 16, 2020

Below is a straightforward scientific calorie calculator, in addition to five evidence-based tips on exactly how to sustainably minimize your calorie intake.

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Enter your details in the calculator listed below to number out how many calories you have to be eating per day to either maintain or lose weight.

The calculator is based on the Mifflin-St Jeor equation, a formula that countless studies have shown to it is in an accurate means of estimating calorie demands (1, 2, 3).

The answer to this question depends on many factors, including your age, height, current weight, activity level, and metabolic health, amongst several others.

When make the efforts to shed weight, a general dominance of ignorance is to minimize your calorie intake to 500 fewer calories than your body demands to preserve your current weight. This will assist you lose around 1 lb (0.45 kg) the body weight per week.

Below are median calorie varieties that consider these factors (4).


The average, moderately active woman in between the ages of 26–50 requirements to eat around 2,000 calories every day to maintain her weight and 1,500 calories every day to lose 1 lb (0.45 kg) of load per week.

Women that are energetic and walk an ext than 3 miles every day will should consume 2,200 calories or an ext daily to preserve their weight and also at least 1,700 calorie to shed 1 lb (0.45 kg) of load per week.

Young women in their beforehand 20s have greater calorie needs. They require about 2,200 calories every day to preserve their weight.

Women over period 50 normally require fewer calories. The typical moderately energetic woman end 50 needs around 1,800 calories per day to keep her weight and also 1,300 calories every day to lose 1 lb (0.45 kg) per week.

These estimates do not use to females who room pregnant or breastfeeding, together they have actually significantly higher calorie needs.


The average, moderately energetic man between the ages of 26–45 requirements 2,600 calories every day to preserve his weight and also 2,100 calories per day to lose 1 (0.45 kg) lb per week.

Active men who walk more than 3 miles every day might require 2,800–3,000 calories every day to preserve their weight and also 2,300–2,500 calories every day to shed 1 lb (0.45 kg) of weight per week.

Young men periods 19–25 have greater energy needs. They need an average of 2,800 calories per day to preserve their weight and also up come 3,000 if lock active. To shed 1 pound (0.45 kg) every week, moderately energetic young men should consume 2,300–2,500 calories daily.

Energy requirements decrease as men age. Between the periods of 46–65, moderately energetic men require an mean of 2,400 calories every day. After ~ 66 years, the mean man’s calorie demands decrease to around 2,200 calories every day.


Children have actually widely varying calorie needs based on their age, size, and task level.

Whereas the median toddler needs 1,200–1,400 calories per day, the median moderately energetic teenager requires 2,000–2,800 calories per day. Active teenage boys require also more.

Children who room growing and also developing normally and engage in continuous physical task usually don’t have to count calories. Once they’re noted with a selection of healthy choices to eat, most moderately active kids naturally eat the amount of food your body requires.

Calories are merely a measure up of energy. To gain weight, you should consume an ext calories 보다 you expend. Whereas you shed weight if you use more calories 보다 you consume.

That said, cutting calories there is no considering which foods items you eat is typically not a sustainable method to shed weight. For example, choosing much more nutrient-dense foods items will benefit your health much more than opting for nutrient-poor ones.

Though it works for part people, most end up hungry and also eventually revert to their old habits.

For this reason, it’s very recommended to do a few other permanent changes to assist you preserve a calorie deficit in the lengthy term, without feeling starved.

The following evidence-based eating and lifestyle alters have been shown to assist people lose weight.

1. Eat an ext protein

When it comes to losing weight, protein is the king that nutrients.

Adding protein to her diet is a simple, effective method to lose weight with minimal effort.

Studies present that protein both boosts your metabolic rate and helps curb your appetite (5, 6, 7, 8).

Because protein requires energy to metabolize, a high protein diet deserve to increase the variety of calories friend burn by 80–100 calories per day (7, 9, 10, 11).

Eating protein help you remain fuller longer and may help you consume under calories throughout the day. One older study verified that civilization who ate 30% of calorie from protein ate 441 under calories every day (12).

In various other words, you deserve to increase the variety of calories friend burn and also decrease the number of calories girlfriend consume simply by adding protein to your diet. Protein can also help fight cravings.

In one 2011 study, spend 25% of daily calories indigenous protein lessened obsessive thoughts around food by 60%, and the desire come snack so late at night through 50% (13).

If you desire to lose weight sustainably and with minimal effort, think about increasing her protein intake.

It might not only aid you shed weight but additionally prevent or mitigate weight regain (14, 15, 16).


Increasing your protein intake can an increase your metabolism, fight cravings, and significantly mitigate appetite. This can help you lose weight and keep that off.

2. Prevent sugary soft drinks and also fruit juices

Another fairly easy adjust you can make is to eliminate liquid sugar calories from your diet.

This contains sodas, fruit juices, coco milk, and also other beverages with added sugar.

Your brain doesn’t it is registered liquid calories in the same means it registers solid calories.

For this reason, drink sugary soda doesn’t make your brain automatically compensate by having actually you eat smaller amounts of various other things instead (17, 18).

Studies have shown that sugary drinks room strongly connected to an boosted risk that obesity, with one study in children showing a 60% raised risk for each day-to-day serving of a sugar-sweetened beverage (19, 20).

The harmful impacts of sugar go beyond weight gain. It have the right to have an unfavorable effects on metabolic health and also raise your threat of plenty of diseases (21).

Eating fruit, which likewise contains fiber and other necessary nutrients, isn’t connected with the same negative effects as drinking fruit juice or other sweetened beverages. However, eating large amounts of included sugar and also sugary drink can injury your health and wellness in a selection of ways.

There’s no physiological require for these beverages, and the permanent benefits of avoiding them can be enormous.


It’s necessary to stop sugary soft drinks and also fruit juices, as liquid street is the solitary most fattening element of the western diet.

3. Drink much more water

One very basic trick to rise weight loss is come drink more water.

Studies have suggested drinking water have the right to increase the number of calories friend burn for up to 90 minute (22, 23).

Drinking around eight, 8-ounce glasses (2 liters) that water per day may make friend burn around 96 more calories.

However, current studies indicate drinking water may not rise the variety of calories girlfriend burn (24).

The timing of as soon as you drink water might be even an ext important. Drink water instantly before meals may aid reduce hunger and make friend eat under calories (25).

In one 12-week study, drink 17 ounces (0.5 liters) of water fifty percent an hour before meals made civilization lose 44% much more weight (26).

When linked with a healthy and balanced diet, drinking an ext water, especially prior to meals, shows up to be helpful if you require to lose weight.

Drinking caffeinated beverages, such as coffee and also green tea, may likewise boost line slightly, at the very least in the quick term. Doing for this reason is associated with shedding weight and also keeping it off (27, 28, 29, 30).


Some researches have presented that drinking water may boost metabolism. Drink it half an hour before meals can help you eat under calories.

4. Exercise and lift weights

When girlfriend eat under calories, her body compensates by conserving energy, making you burn fewer calories.

This is why permanent calorie limit can substantially reduce her metabolism.

Plus, it deserve to lead to a ns of muscle mass. Muscle is metabolically active, so this deserve to reduce her metabolism even further.

The only proven strategy to stop this effect is to exert your muscles through lifting weights.

This has actually been repeatedly displayed to avoid muscle loss and stop your metabolism native slowing throughout long-term calorie border (31).

When make the efforts to shed weight, it’s crucial to keep or strengthen her muscles in addition to losing fat.

If friend can’t acquire to a gym, take into consideration doing bodyweight exercises, such together pushups, squats, and also situps, in ~ home.

Doing part cardio, consisting of walking, swimming, or jogging, can additionally be vital — not necessarily for weight loss however for optimal health and general well-being.

What’s more, exercise has a variety of other benefits the go beyond weight loss, such as raised longevity and energy levels, a lower risk the disease, and simply feeling better every day (32, 33, 34, 35, 36).


Lifting weights is important, as it to reduce muscle loss and also prevents her metabolic rate from slowing.

5. Mitigate your polished carb intake

Cutting carbohydrate is a an extremely effective means to shed weight, together it to reduce appetite and makes girlfriend eat under calories (37, 38).

Studies have displayed that eating a low carb diet till fullness have the right to make friend lose around two to 3 times much more weight 보다 a calorie-restricted, short fat diet (38, 39).

What’s more, low carb diets have countless other services for health, specifically for world with form 2 diabetes or metabolic syndrome (40, 41).

Yet, you don’t need to go low carb. Simply ensure that you eat quality, fiber-rich carb sources, concentrating on whole, single-ingredient foods.

If friend stick to entirety foods, the specific composition of your diet becomes much less important.

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Cutting carbohydrate may help weight ns by reducing your appetite and also making friend eat under calories.