How many calories should I eat to lose weight?

 

One of the most common questions I get from people who are trying to lose weight is, How many calories should I eat? This question can actually be very difficult to answer because it depends on so many factors, including your current weight, your goals and how active you are, among others. In this article,

I’ll give you some quick tips on how to figure out how many calories you should eat per day depending on your goals and lifestyle.

Balancing Calories on the Keto Diet

While keto is a low-carb diet, it’s actually not meant to be low-calorie. Keto is generally safe and effective when you consume between 20–50 grams of carbohydrates per day (for perspective, that would equal 1–3 slices of bread in most diets). 
When your body burns ketones for energy, your calorie expenditure dramatically increases and food cravings naturally decrease. But if you burn carbs on top of a high protein intake or have too many carbs leftover at night, it’s easy to go over your daily limit and start gaining weight again.

Calorie Counting for Weight Loss

How Many Calories Should You Eat a Day? : Calorie counting isn’t usually thought of as an easy method for losing weight, but it can be with a little effort. When you track your caloric intake and restrict your diet accordingly, you’ll see results. 
It’s important that you keep an eye on how much fat, protein and carbohydrates you consume each day because what you choose can make a difference in terms of shedding pounds or gaining them. It is estimated that most women require between 1,600 and 2,400 calories per day depending on activity level; men may need more than 2,000 calories per day to maintain muscle mass.

Calories Explained


The word calorie is a catch-all term for a measurement of how much energy you get from food. The three main macronutrients—fat, protein and carbohydrates—contain 9, 4 and 4 calories per gram, respectively.
 That means that one gram of fat contains more than twice as much energy as one gram of protein or carbs (9 versus 4). So if you need 2,000 calories per day but decide to cut out carbs completely, you’re eliminating about 500 grams of energy from your diet. And by getting rid of another 500 grams of fat (400) and 250 grams of protein (6), you’ve severely limited your ability to consume adequate amounts of each macronutrient over time.

Exercise and Calories Burned

It’s important to know how many calories you burn in a day and you can easily estimate your calorie needs. First, calculate your basal metabolic rate (BMR), or energy required by your body to maintain normal bodily functions such as breathing and keeping your heart beating. 
Your BMR is defined by gender, age, height, and weight. The Harris-Benedict equation is used to determine BMR.

Do You Need to Count Calories to Lose Weight?

No. Counting calories is useful for people who want to closely monitor their eating habits, but even then you can use an app or website like MyFitnessPal instead of writing it all down by hand. The most important thing is to track what you eat in order to make sure you’re getting all of your nutrients—and that means tracking macronutrients (protein, carbs, and fat) as well as micro-nutrients (vitamins and minerals). This also helps ensure that your food intake fits within certain guidelines; 
if you don’t know where most of your daily calories are coming from, there’s a good chance they’re not coming from healthy foods.

Low-Carb Diets vs. Low-Fat Diets

Which is better for losing weight? : You might have heard some friends talking about low-carb or low-fat diets. What they mean is that they are eating foods low in carbohydrates or high in fat, respectively. 
How effective are these diets for losing weight and improving health? To help you decide, here’s a quick rundown of low-carb and low-fat diets.

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