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How Many Calories Should I Eat To Lose Weight Calculator

How Many Calories Should I Eat To Lose Weight Calculator

By Moshy
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5 min read

Weight loss can be difficult when you are not sure how to manage your daily intake. If you eat too much, your body stores the excess energy as fat. On the other hand, if you don’t eat enough calories, you risk compromising your health. Searching for ‘how many calories should I eat to lose weight calculator’ can be useful, but you may encounter many options online that are not backed by science. 

It’s easy to get confused by all of the resources available when you search for ‘how many calories should I eat to lose weight calculator’. That’s why at Moshy the platform for women's health online makes it easier to get the information you need from AHPRA-registered doctors with our online platform.

What are the common steps to lose weight?

When it comes to losing weight, there are different approaches to explore. From a change in diet to an introduction of a new workout routine, there are several methods that can help you slim down.

Food and diet

When it comes to weight loss, the basic principle is that you need to burn more calories than you consume.[1] This is called a calorie deficit. Calories are units of energy that you get from food and that your body needs to function. Counting calories can help you get a better understanding of just what you are putting into your body with every meal you eat. There are several ways you can count calories, including using a ‘how many calories should I eat to lose weight calculator’ or a food diary app as well as checking the nutrition labels on your food packages. 


Your activity levels can also influence how many calories you can consume to maintain a certain weight. If you exercise regularly, you will burn more calories than someone who doesn’t. This means that you can eat more food and still remain at a healthy weight. If you want to lose weight, however, your activity levels should be high enough that they help offset the calories you consume each day.[2]

Evidence-based treatments

At Moshy, our doctors consider more than just diet and exercise when it comes to weight loss. We make use of a holistic approach and take into account your personal medical history, age, genetics, etc. This way, we can provide the necessary medical, over-the-counter, or coaching solutions for your unique conditions, from weight loss treatments and weight loss shakes to dieticians to help personalise your diet.

What is the average daily calorie intake for adults?

The recommended daily calorie intake for adults depends on a variety of factors such as age, sex, activity levels, and overall health. It is estimated that an average adult needs 8700 kilojoules (kJ), or approximately 2079 calories, each day.[3] However, this may vary significantly depending on individual needs. 

For instance, a sedentary adult may need fewer calories than an active adult who exercises regularly. Similarly, older adults may need fewer calories than younger adults due to a decrease in metabolism. Additionally, men typically require more calories than women due to their higher muscle mass and larger body size.[4]

People who are more active or who have a physically demanding job may need to consume more calories than those who are less active. In general, it is important to pay attention to your body’s needs and adjust your calorie intake accordingly.

If you are trying to lose weight, you may need to reduce your calorie intake further. Before doing so, however, It is always best to consult with a Moshy doctor rather than going off of a ‘how many calories should I eat to lose weight calculator’ before making any drastic changes to your diet.

Does calorie counting work for weight loss?

Calorie counting can be an effective tool for weight loss when done correctly. When you count your calories, you become aware of how much energy (in the form of calories or kilojoules) you are consuming and can adjust your diet accordingly. This can help you to stay within a certain calorie range and create the deficit necessary for weight loss.

It is important to note that simply counting calories with a ‘how many calories should I eat to lose weight calculator’ is not a guarantee of safe and sustainable weight loss, as it is also important to choose nutrient-dense foods and make sure to get enough exercise. 

Additionally, remember that you’re only getting an estimate when using a calorie calculator.  These are usually based on the Mifflin-St Jeor Equation, the Harris-Benedict Equation, or the WHO/FAO/UNU equation,[5] but they may not be accurate for everyone. 

Some people may find that calorie counting is too restrictive and difficult to maintain. Research has shown that most people who are attempting to lose weight prefer motivational support over narrow-focused calorie monitoring applications.[6] Ultimately, everyone is different, and it is important to find a strategy that works for you instead of sticking to one that doesn’t.

If needed, your Moshy doctor can recommend the appropriate coaching solutions or dieticians to help personalise your diet, so that you don’t have to go about it alone.

How do I use calorie calculators work for losing weight?

Despite only being an estimate, the calculators that you find by looking up ‘how many calories should I eat to lose weight calculator’ can actually be helpful tools to help you manage your weight. To use a calorie calculator, you will need to enter your age, gender, height, and activity level. The calculator will then estimate how many calories you need each day to gain, lose, or maintain your current weight.

To make sure you are getting enough nutrition while reducing your calorie intake, it is important to pay attention to the types of foods you eat. Choose nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed and high-calorie foods like chips, sweets, and fast foods that are high in trans fats.

Diet and exercise are not the only factors that contribute to your ability to lose weight. Your personal medical history, genetics, and even your cultural background and sleeping habits can influence your body’s weight management processes. 

That is why our online weight loss test considers as many factors as possible so that your doctors can use the information to personalise their advice for you during consultation. You can consult with your Moshy doctor within twenty-four hours of completing the questionnaire. You can ask about which foods help weight loss, best foods to eat for weight loss, or the best weight loss shakes for you.

Moshy specialises in breaking taboo health topics such as weight loss, mental and sexual health, and even women's skincare issues. We make it easier for women to get the healthcare they deserve without dealing with the hassles and outdated social stigmas that used to be associated with these issues. Don’t just rely on a ‘how many calories should I eat to lose weight calculator’. Talk to us at Moshy today!

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