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How Many Calories A Day Can I Eat And Still Lose Weight?

To determine how many calories you need, consider your current location. Take your current weight and find out how many calories you need to maintain it. There are several approaches to this. An arbitrary amount like 1200 calories is what most people go by and that’s all they eat; however, that’s not nearly enough calories to assure appropriate nourishment, and it also builds up a state of deprivation as a consequence.

I’ve maintained a healthy weight for more than 17 years by eating an average of over 2000 calories a day while losing weight. Your body needs calories to function properly.

Basic Calorie Requirements Calculation Based on Activity Level:

  • Sedentary : 13 X Weight = Avg. cal/day
  • Sedentary is not exercising at all
  • Moderately Active: 16 X Weight = Avg. cal/day
  • Moderately Active is exercising approximately 3-4 times per week
  • Very Active: 19 X Weight = Avg. cal/day
  • Very Active is 5-7 strenuous exercise sessions per week.

If you now weigh more than 200 pounds and would like to decrease your weight to a more manageable 150 pounds, here is a simple formula you may use: We’ll use 16 as our modifier if you’re adding enough activity to qualify as “Moderately Active.”

  • 150 pounds X 16 calories per pound = 2400 calories

Average daily caloric intake is reduced by 500 (using the usual 500-calorie-per-day decrease) to a total of 1900.

With a daily caloric allowance of about 1900 calories, you may begin to shed pounds. Most people make the error of cutting calories too much, which leads to muscle loss and a feeling of deprivation. In the long run, it’s best to slow down and preserve as much muscle as possible while still working out. On the other hand, even while you may not eat quite that many calories on most days, it may wind up being closer to your goal of 1900 calories per day on weekends, for example. Divide the total number of calories consumed throughout the course of the week by seven.

There are a lot of leeways when it comes to your weekly caloric intake, so remember that. You’re welcome to partake in some snacks with the rest of the group or to have more on the weekends. Instead of replying, “I can’t, I’m on a diet,” you may instead say, “Thank you, that looks great,” and eat part of what the other person has brought you. It won’t damage your diet since you have a high enough calorie limit to get the average number of calories you desire even if you are more careful some days than others. The number of calories I consume in a day ranges from 2000 to 2200, depending on the day of the week.

Generally speaking, 500 calories is a reasonable number to cut back on. I wouldn’t propose reducing your calories any further. In fact, if you lower your caloric intake so much that you lose muscle, which is precisely what you don’t want to do, you won’t be able to lose weight at all. In order to get the most out of your workouts, you should increase the amount of physical activity you engage in.

It’s possible you think I’m crazy for suggesting 1900 calories a day, but I can guarantee you’ll put yourself at risk for the following problems if you consume too few (I believe 1000 – 1200 calories is a reasonable number).


Mental and physical deprivation will take its toll on you. A calorie intake of 1,000 calories will not suffice to meet your body’s basic metabolic requirements, much alone to power your physical activities. Increase the amount of food you serve! If you’re only permitted 1/2 cup of veggies, would a full cup undo all your efforts if you add another 1/2 cup? I don’t believe it. Have two oranges or a complete cup of your favorite beverage. Low-calorie foods like fruits and vegetables are also abundant in nutrients.

Even though some fruits and vegetables are heavy in sugar, it’s all-natural. If anything, it’s the food business that has processed those foods into a dry powder and then added back extra sugars and chemicals to make them resemble the original product that is more damaging than a plain apple or banana? I strongly doubt that our planet produces any deadly foods.

Have a tiny amount of protein with the higher glycemic item, such as an ounce of cheese with your apple, if you are diabetic or need to control your sugars closely for any other reason. An ounce of cheese, not a slab large enough to feed a small nation, is what I’m referring to.

Metabolic Slow-Down

When you restrict your caloric intake, you put yourself at risk for a metabolic slowdown. Even if you follow a low-calorie diet, you may still be unable to lose weight because your body’s metabolism is too sluggish to burn calories efficiently. It’s well-known that exercising may help you burn calories, but you may not realize that eating does, too. Having breakfast sets the metabolic furnace in motion and keeps it going throughout the day, which is why many people believe that it is so essential to eat it. Eat till noon, but do not start your furnace until then if you have not eaten anything all day.

Please tell us about your experience thus far with the extremely low-calorie diet. Then what’s the harm in giving it another shot? If you go on a diet with someone who doesn’t have a weight problem, you’ll find that they eat enough to keep their weight stable, even if they binge every now and again.

Increasing the amount of food on the plate enhances the overall aesthetic attractiveness of the dish. If you consume 1000 calories over the course of a day, you’re going to have a lot of food on your plate. With the extra veggies on my plate, I feel as though I’m receiving enough food to satisfy my hunger.

Cooking a cup or more of frozen veggies to go along with a prepared dinner is something I frequently do. It’s the additional veggies that truly satisfy my hunger, and I typically have a few extras to discard. It’s wasteful, right? It’s not stupid at all. Instead of licking the plate because I’m still hungry, I’d much rather have extra food to chuck away. If I’m satisfied with the quantity of food I’ve eaten, I’m less likely to crave more straight thereafter.

Make an effort to enjoy your food in its natural state. Nothing beats the taste of plain, unadorned mixed veggies. Putting butter on them was easy, but giving up Molly McButter was another story (just chemicals and sodium). I eat them as they are, and they are delicious. All those “extras” like butter on veggies or potatoes surely make things taste all great, but they also make us larger than we need to be. Nature made our fruits and vegetables naturally sweet. Extra calories build up over time.

Slowly Make Adjustments to What or How Much You Eat

Give up on sweetening your cold cereal with more and more each day. All processed cereals have an absurd quantity of sugar added. There isn’t much else to say. Brown sugar on oatmeal is the only thing I’ll eat with a grain of salt. I no longer sweeten my cereal, although it was a gradual process for me. To stop the habit, start by cutting back a little, then cut back a little more. Over time, small adjustments add up to large gains.

It’s a win-win situation: You’ll continue to lose weight, gain muscle, and become more aesthetically pleasing while raising your metabolism so you can consume more food!