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How Many Calories Should I Eat To Lose Weight?

How Many Calories Should I Eat To Lose Weight?

By Moshy
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5 min read

How many calories should I eat a day?

It can be complicated to figure out ‘how many calories should I eat to lose weight’. Many factors come into play when determining your calorie needs, and it can be challenging to figure out what’s best for you.

Moshy can help you determine how many calories you should eat to lose weight effectively and if it’s advisable for your goals. You don’t have to stress over tracking your calories, calorie cuts, or metabolism. Moshy takes the guesswork out of it and guides you to the results you’re aspiring for. 


What are the common steps to lose weight?

Creating and maintaining a normal and healthy lifestyle that includes correct nutrition and exercise while minimising harmful lifestyle behaviours is the general approach to weight loss. The methods that work for one person may not work for another, and vice versa, as there is no universal solution to weight loss. The best way to get the desired outcomes is to talk to a doctor.


Food and diet


The average person needs about 2,000 to 2,500 calories daily to maintain weight.[1] If you’ve been wondering ‘how many calories should I eat to lose weight’ or anything similar, you will likely lose weight if you eat fewer calories than you need to sustain your weight. However, while calorie deficits work in the short term, it may not work alone long-term.[2] Talk to a Moshy doctor, who can assess your unique condition. If necessary, Moshy can connect you with dieticians who can provide diet coaching solutions.


Exercise


A healthy lifestyle includes regular physical activity on most, if not all, days of the week. You may easily add exercise to your day by making little changes, such as using the stairs instead of the elevator or choosing to walk or ride a bike instead of driving. Rapid weight loss may be achieved by establishing a routine of healthy, long-term behaviours.


Evidence-based treatments


It can be difficult to find evidence-based treatments that can answer your search for ‘how many calories should I eat to lose weight’. Our Moshy doctors will provide personalised advice to you after you complete our short online questionnaire. Evidence-based treatments, such as medical weight loss treatments or meal replacement shakes, could be recommended if necessary.


Are there apps for tracking calories?

Yes, there are many apps that help you track your calorie and macronutrient intake. You can use a lot of applications to assist you in counting your macros so that you don’t have to worry about it. In general, you can follow these steps when counting your macronutrients:


  1. Note down your weight, gender, height, age, and target weight. 
  2. Determine how many calories you have to eat each day to either gain, maintain, or lose weight.
  3. Find the ideal ratio of macronutrients that you want to consume each day. It is recommended to ratio your macronutrients as the following:


  • carbohydrates: 45 to 65 per cent of total calories;
  • fats: 20 to 35 per cent of total calories; and
  • protein: 10 to 35 per cent of total calories.


  1. Multiply your total daily calorie requirement by the percentages of macros that you’ve selected.
  2. Divide your calorie amounts by their calorie-per-gram number.


In this way, you can establish an objectively balanced diet, which may help you lose weight. To lose weight, it’s important to adjust these ratios according to your specific dietary needs, weight goals, gender, age, and physical activity.


‘How many calories should I eat to lose weight’ is a complicated question considering that everyone’s body is different. Hence, it is important to speak with a doctor to determine how you can achieve the results you desire. 


Moshy can help you develop consistent and sustainable eating habits that take into account all the necessary nutrients and dietary restrictions you may have. If you've ever recommended one of our products, you don’t have to worry about sticking to it with our subscription service – we’ll keep you on track. 


Our recommendations and treatments are completely optional. If you don’t think they’ll fit with your goals, you don’t have to accept them. Despite this, Moshy will continue to support you in other ways. 


Get started on your weight loss diet by reading further on which food is good for weight loss and how to lose weight fast without exercising.


Can I cut more than 500 calories from daily diet?

For healthy and sustainable fat loss, it is recommended to cut around 500 calories a day – this can equate to around 0.22 to 0.45 kilograms of weight loss per week. [3] To determine how many calories you should eat to lose weight safely and sustainably, talk to your doctor.

There are several factors that may influence how many calories you can safely and sustainably lose each day, including:

  • your gender;
  • your age;
  • your current weight and the weight you want to achieve;
  • your physical activity;
  • your medical conditions; and
  • your dietary requirements. 


It’s also recommended to cut calories in small increments, such as 100 to 200 calories initially so that you can gradually ease into a calorie deficit sustainably. According to research, it is important to understand that while calorie deficits may influence your weight in the short term, they don’t significantly impact your weight over long periods.[4]


A weight-loss journey shouldn’t be rushed. It takes a lot of support and discussion with a doctor to find your ideal path for weight loss. Moshy’s women's health platform connects you to a network of AHPRA-registered doctors who can understand your needs and help you achieve the results you desire. 


With the help of a short quiz, our Moshy doctors can assess what’s best for your body using science-backed evidence to help you get on the right track. If necessary, you may also be recommended a personalised treatment plan to support you on your weight loss journey. 


Instead of searching for the how to get rid of stomach fat, get started on your weight loss journey by learning what causes fat in the stomach?


How many calories should I eat a day?

It can be complicated to figure out ‘how many calories should I eat to lose weight’. Many factors come into play when determining your calorie needs, and it can be challenging to figure out what’s best for you.

Mosh can help you determine how many calories you should eat to lose weight effectively and if it’s advisable for your goals. You don’t have to stress over tracking your calories, calorie cuts, or metabolism. Mosh takes the guesswork out of it and guides you to the results you’re aspiring for. 


Will cutting calories slow down my metabolism?

Excessive calorie deficits could negatively impact your weight loss and may cause you to gain weight, as it slows down your metabolism to compensate for lost calories.[5] If you’re planning to lose weight by creating a calorie deficit, then it’s important to not restrict your calorie intake too much or for too long.


A prolonged calorie deficit can have various physiological and psychological effects and can make maintaining weight loss efforts more difficult. You should consult your doctor to determine ‘how many calories should I eat to lose weight’ so that you don’t accidentally compromise your health during your weight loss journey. 


To manage your metabolism during calorie deficits, you can increase muscle mass to increase your metabolism.[6] By incorporating various anaerobic exercises that promote muscle growth, such as strength training or resistance exercises, into your fitness routine, you can gradually replace fat with muscle. 


Losing weight is as much a physical challenge as a mental challenge. When you’re losing weight, it’s recommended to monitor both your physical progress and your mental health throughout a calorie deficit to determine when a ‘diet break’ would be necessary. These diet breaks should be done periodically, once every eight to twelve weeks, to help break up your goals into smaller, more manageable, and more attainable chunks. 


Whenever you’re having difficulty sticking to your weight loss goals or fitness routines, then we encourage you to speak to one of our Mosh doctors to better understand your concerns. With Mosh, we help you understand your questions and concerns related to ‘how many calories should I eat to lose weight’, and we will help you stay committed to your weight loss journey. 


How your metabolism is affected by your calorie intake may also be affected by medical conditions and dietary options based on where you live. Moshy can help you get started and understand ‘how many calories should I eat to lose weight’. 


Losing weight – the Moshy way


While weight loss is a daily commitment, it is also a commitment to being healthier and developing sustainable habits for life. Moshy will support your lifestyle every step of the way, so it doesn’t have to be a lonely commitment. 


At Moshy are dedicated to helping you lose weight in a healthy and sustainable way. Now is the time to create healthy habits that will keep your weight under control. The programs and recommendations we provide are backed by science to assist you in achieving the outcomes you desire.


If you have questions related to ‘how to exercise to lose weight’ or ‘how many steps a day to lose weight’, you can consult a doctor who is ready to listen. 


Talk to us at Moshy.




6 References

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Weight loss

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