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2,000 Calories to Lose Weight Fast And Easy The Fastest Tips

Calories to lose weight: How many calories to lose weight? Male and Female Calculator.

Do you want to know how many calories a day you need to consume (to lose weight)?




Below is a basic metabolic calculator (BMR: Basal Metabolic Rate).

how many calories to lose weight

You can use your basic metabolism to calculate your daily caloric requirements.

Basic metabolism refers to the calories your body burns at rest to ensure vital processes.

For example, breathing, pulse, blood circulation and all the other processes that occur even when the body is at rest.

Calculation of Basal Metabolism

Method:

The method of taking into account the fat content. Most sites use the Harris-Benedict method, which I do not recommend: according to various studies, the Mifflin St Jeor formula seems the most accurate (source

Enter below the goal corresponding to your BMR calculation.

I will give you some valuable pointers to help you achieve this goal, including concrete advice about your daily caloric intake.

Below you will find the recommended daily caloric intake for men and women. Note that these are averages and thus of low values, nobody being average.

You will also learn exactly what calories are and whether to count calories or not.

Also, Read- How Many Calories Should I Eat to Gain Weight

How Many Calories Do I Need to Burn to Lose Weight?

In general, a healthy woman needs an average of 2,000 calories and a man of 2,500 calories a day.

  • a woman needs an average of 2,000 calories
  • a man of 2,500 calories a day

The big problem is that the average does not apply to most individuals.

Calculate your daily caloric needs using our calculator.

Food Calorie Calculator

Know exactly how many calories you need to lose weight? Food calorie calculator.

Food calories calculator– Click and check

How Many Calories Should a Woman Eat a Day to Lose Weight?

calories to lose weight
calories to lose weight

In general, a healthy woman needs an average of 2,000 per day. The big problem is that the average does not apply to most women.

Calculate your daily caloric needs using our calculator.

Best Calorie Calculator– Click here to calculate calories

How many calories a day – man?

As a general rule, a healthy man needs 2,500 a day on average. The big problem is that the average does not apply to most men.

Calculate your daily caloric needs using our calculator.

How Much Do You Have to Spend Calories a Day to Lose Weight?




If you want to burn 1 kilo of body fat, you need to spend about 7,700 calories (kcal).

If you consume 500 calories less each day than you spend, you will theoretically lose 1 kilogram every two weeks.

You must first know how many calories a day you spend before you can calculate how much time you will need to lose weight.

It must also be said that calories are only part of the equation when it comes to losing weight. Discover the 5 reasons to count calories

You do not want to use the calorie calculator /calculator or you’re having trouble using it on your phone?

Here is a table of calories for men and women (source, source).

How Many Calories a Day? – Calories in Food

Women (14-18 years old)

Sedentary: 1,800
Moderate physical activity: 2,000
Significant physical activity: 2,400

Men (14-18 years old)

Sedentary: 2,100
Moderate physical activity: 2,400-2,700
Significant physical activity: 2,800-3,150

Women (20-30 years old)

Sedentary: 2,000
Moderate physical activity: 2,000-2,150
Significant physical activity: 2,400

Men (20-30 years old)

Sedentary: 2,350
Moderate physical activity: 2,600-2,700
Significant physical activity: 2,800-3,000

Women (30-50 years old)

Sedentary: 1,800
Moderate physical activity: 2,000
Significant physical activity: 2,200

Men (30-50 years old)

Sedentary: 2,200
Moderate physical activity: 2,400-2,600
Significant physical activity: 2,800-3,000

Women (50+)

Sedentary: 1,600
Moderate physical activity: 1,800
Significant physical activity: 2,000-2,200

Men (50+)

Sedentary: 2,000
Moderate physical activity: 2,200-2,400
Significant physical activity: 2,400-2,800

  • All values ​​above are in kcal (kilocalories).

What is a Calorie, Exactly?

Calories are the energy present in the food. They can come from carbohydrates, lipids, and proteins. They are the fuel you need to operate.

There is a lot of confusion on the Internet about exactly what a calorie is. Here is the correct definition:

1 (kilo) calorie is the amount of energy needed to raise the temperature of one gram of pure water by 1 degree Celsius

Note: When we talk about calories, we usually talk about kilocalories (kcal). To say that a packet of chips contains 200 calories is equivalent to saying that it contains 200 kilocalories (often referred to as kcal).

How Many Calories to Burn to Lose 1 kg of Fat?

To answer quickly:

1 kilogram of body fat = ± 7700 kcal

In theory, if you consume 500 calories less each day than you spend, you will lose 1 kilogram every two weeks.

But 1 kilo of body fat is not worth 9000 kcal rather than 7 700 kcal (because 1 kg of fat is worth 9 000 kcal)?

Is it effective to reduce caloric intake by 500 calories a day to lose weight?

Check out the answers to these questions in my article “How many calories to lose 1 kg?”.

Is Daily Caloric Intake Related to Overweight?

Some diet gurus claim that daily caloric intake has nothing to do with being overweight. This is an absurd statement that I will not do here.

Studies clearly show that if you consume too many calories, your weight (source) and your BMI (source

The BMI increases even in proportion to the number of calories, as this graph shows:

BMI calories a day is enough to reduce your daily calorie intake to lose weight?

Well, It’s Not So Simple

In my opinion, any dietitian who tells you: “To lose weight, simply reduce your daily calorie intake” does not capture everything.

Some people go to great lengths to count calories while these are just one aspect of weight loss.

Counting calories can be misleading and become an obsession … a practice that leads to failed weight loss attempts.

There Are Five Reasons For Not Stupidly Counting Calories

Here they are:

  • 1- Reason: Calories are misleading for you and your health
  • 2-Reason: Not all calories are equal
  • 3- Reason: Low-calorie products can make you fat
  • 4- Reason: The number of calories does not indicate anything about their absorption by the body
  • 5- Reason: Thin people do not count their calories
  • Discover the 5 reasons to count calories

How Many Calories Do Lipids, Proteins, And Carbohydrates Contain?

If you look at the three macronutrients, which are lipids, proteins, and carbohydrates, they do not have the same number of calories per gram.

Here Are The Calories Per Macronutrient:

  • Proteins: ± 4 kcal for 1 gram
  • Carbohydrates: ± 4 kcal for 1 gram
  • Fat: ± 9 kcal for 1 gram

Looking at these numbers, it’s easy to say, “I’m giving up lipids”. This is a widespread mistake.

I even advise for eating more fat. I mean good fats, high in omega 3 fatty acids. These have the following advantages:

Check- They reduce the level of cortisol and therefore the stress (source)
They stimulate the burning of fat and therefore lower your body fat (source

They calm the hunger (source)

Our western societies consume too much carbohydrate. It is advisable to replace part of it by consuming more good fats.

How to do it? To find out, read my article on the low carbohydrate diet.

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Resources-

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About the author

Urman Khan

My name is Urman Khan. I am from Bareilly India. I love to share health and fitness guides. I happy to tell about workout plan, diet, fitness, and tips related to health. For more information visit gohealthline.com

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