How Many Calories A Day To Lose Weight

Anyone who’s tried to lose weight will have been told, at least once, about cutting how many calories a day to lose weight. Some might advise you to stay within 2,000 calories, not go over 1,200 calories, or cut 500 calories or more from your current diet until you reach a specific calorie count or body weight.

Which of these pieces of advice is correct? How do you cut calories? What is calorie counting, exactly?

Your Moshy doctor understands the head-scratching. That’s why we’re here to help and advise so that the best way to lose weight for you is also medically backed by research. Our doctors will assess your situation and, if necessary, recommend evidence-based treatments, meal replacement shakes, or diet coaching solutions for your needs.

There are certain nuances with approaching diets – and specifically, calorie counting – which may seem intimidatingly academic for people who just want to lose a few inches off the waistline. [1] Here are some essential details to help you stay on track with your current daily calorie intake.

To understand how many calories should you eat to lose weight, we must first talk about what calories and calorie counting are.

Calories are a unit of measurement for the energy value we gain through nutrition. While calories are typically absorbed or gained through the consumption of food and drink, they may also be sometimes provided through medical supplements like dextrose.[2]

Our bodies need calories – they are the essential fuel that keeps us running.[3] Even the simple act of breathing requires calories, though, to be sure, the more strenuous the activity, the more calories burned.

The problem with having too many calories is that when they’re not burned, they’re usually stored as fat. So, the more calories unused, the more fat is created.[4] The liver plays a vital role in this process, collectively known as lipogenesis.[5]

This is where calorie counting comes into play with cutting how many calories a day to lose weight. While there are several factors that directly impact how our body metabolises nutrients, including calories, obesity and other health-related problems are often associated with excess calories.[6]

As with every diet involving how many calories a day to lose weight should be cut, there are pros and cons to this one.

Guided calorie restriction – which includes and is not limited to cutting out fatty foods and excess sugars or proteins – can lead to a marked improvement in one’s overall dietary health.[7] Since restricting calories often means removing foods that contain high amounts of empty calories,[8] its impact can be immediate, especially when combined with exercise.

On the other hand, lowering one’s caloric intake can lead to a calorie deficit,[9] which occurs when the body receives fewer calories than it requires.

Overzealous or unguided calorie reduction can lead to constipation, diarrhoea, and persistent fatigue or nausea. In worse cases, it could also lead to the development of gallstones, as the liver is encouraged to secrete more cholesterol as an effect of burning body fat.[10]

When it comes to diets like this one, it’s vital that we consult with medical professionals, such as doctors, to ensure that we are practising the diet as safely and responsibly as possible.

A doctor is better equipped to advise how many calories a day to lose weight, which foods to cut, and which calories to keep. Here at Moshy, our doctors are registered with the Australian Health Practitioner Regulation Agency (AHPRA), which oversees the registration and accreditation of various health professions in Australia,[11] so you can trust that your diet and health are in good hands.

How many calories a day to lose weight we can responsibly cut varies from person to person.

The 1,200-calorie diet purports to encourage rapid weight loss by restricting caloric intake.[12] Specifically, it’s based on the average dietary requirement of 2,000 total calories per day for a fully-grown adult.[13]

Despite the name of the diet, the goal isn’t actually to restrict oneself to 1,200 calories per day. Rather, the goal is to progressively cut down 500 to 750 calories in regular intervals until one’s diet reaches the target range – with 1,200 calories being the lowest among them.[14]

A low-calorie diet is usually between 1,500 and 1,800 calories for adult men and 1,200 and 1,500 calories for adult women.[15]

These ranges are general estimates for how many calories per day to lose weight. There are several factors that may require higher or lower current calorie intake per individual. Among these factors are a person’s activity levels, pre-existing health conditions, and whether they are nursing or pregnant.[16]

Due to the nuanced nature of personal health, it is strongly advised to consult your doctor before embarking on a low-calorie diet. Your Moshy doctor may include suggestions on a meal plan for weight loss to assist you with your diet or meal replacement shakes that will help your body transition to a lower-calorie diet more smoothly.

If you and your Moshy health practitioner have agreed that calorie restriction is how to lose weight for your specific circumstances, you’ll then want to know how many calories you need to keep and subsequently cut.

A common method for calculating your BMR is the Harris-Benedict formula.[17] You’ll need the following information ready:

• Your present age 
• Your current weight in kilograms 
• Your current height in centimetres
• Your average level of activity per day

The formula for determining your basal metabolic rate (BMR) is as follows:

• BMR for men = 66.47 + (weight in kg x 13.75) + (height in cm x 5.003) - (age in years x 6.755)
• BMR for women = 655.1 + (weight in kg x 9.563) + (height in cm x 1.850) - (age in years x 4.676)

Once you have your BMR, multiply it using these factors, based on your activity level:

• Sedentary: 1.2 x BMR
• Lightly active: 1.375 x BMR
• Moderately: 1.55 x BMR
• Active: 1.725 x BMR
• Very active: 1.9 x BMR

The result is your active metabolic rate, or how many calories you need to consume to maintain your current weight, and will be the basis for calculating how many calories a day to lose weight you’ll want to shed from your diet. Calorie calculators are also available online, but it’s recommended that you talk to your doctor for more personalised advice.

Your approach to how many calories a day to lose weight varies from person to person; some prefer strict meal planning, while others prefer working with estimates.

Whichever approach you choose, however, keep your Moshy doctor updated on your progress and any changes you wish to make. This is so you both stay on the same page with your weight loss goals and catch any unexpected effects early, should there be any.

At Moshy we have helped thousands of Australian women address personal health concerns through our womens health platform, including guiding them on the amount of calories should you eat per day to lose weight. By streamlining the weight loss consultation process – you need only complete a brief questionnaire and send it in – we are able to connect you to your Moshy health practitioner more quickly than if you went to an in-person weight loss clinic.

There’s no waiting room anxiety, no clashing schedules, and you’re free to change doctors at any time if you feel you’d benefit from a second opinion.

People often say we are what we eat, and Moshy wants to help you make sure what you eat is what’s best for your health. Get in touch and find your Moshy doctor today.

To lose weight, you generally need to create a calorie deficit by eating fewer calories than your body needs to maintain its current weight. A safe and sustainable weight loss goal is typically around 500 calories per day.

You can estimate the number of calories your body needs by using a weight loss calculator that takes into account your age, weight, height, activity level, and weight loss goals.

Understanding the number of calories you burn through various activities can help you adjust your calorie intake and create a calorie deficit, which is crucial for weight loss.

To prevent weight gain some strategies include eating smaller portion sizes, choosing lower-calorie foods, limiting unhealthy snacks, and being mindful of liquid calories from sugary drinks.

You can burn more calories by incorporating regular exercise into your routine, such as cardio, strength training, or high-intensity interval training (HIIT).

When you consume fewer calories than your body needs for energy, it starts using stored fat as fuel, leading to weight loss over time.

To maintain your weight, you should aim to consume roughly the same number of calories that your body needs to sustain its current healthy weight. Regular monitoring and adjustments may be necessary.