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How Many Calories to Lose Weight? 9 Fastest Ways

How Many Calories to Lose Weight? “You are what you eat!” Losing weight is simply based on burning more calories than you intake. Besides exercising, your diet plays a crucial role in determining your weight.

Losing weight is all about creating a calorie deficit so that your body can utilize the stored fat. Hence, the question that should be addressed to ease your weight loss journey is – How many calories to lose weight?

Losing weight is easy when you exactly know – what is on your plate. When we consume more calories than we burn, the fat starts accumulating in our bodies.

Over time, you become obese due to this excessive fat accumulation. Depending on your lifestyle, you should choose a diet plan which can yield faster weight loss results.

Thus calorie intake is one of the significant factors for weight loss.

How Many Calories to Lose Weight?

When it comes to weight loss, the following are some of the general questions that you need to address:

  • How many calories to lose weight?
  • How many calories should I eat?
  • How many calories do I need to lose weight?

How Many Calories Should a Woman Eat to Lose Weight?

The calories you burn depend on the total intake of your calories. On average, women should eat 2000 calories a day to maintain their weight.

how many calories to lose weight

But how many calories to lose weight? Well! It is essential to create a calorie deficit of 500 to achieve your weight loss goals. Hence, a woman aspiring to lose weight should not consume more than 1,500 calories per day.

Several factors, such as height, weight, age, lifestyle, metabolism, and other essential considerations, play a significant role in determining the weight loss capability of a woman.

To lose 1 pound a week, it is essential to create a calorie deficit of 2000 calories. You cannot neglect the other crucial factors for sure.

How Many Calories Should I Eat a Day?

Men who are aspiring to lose weight must be looking for a reliable answer on How many calories a day to lose weight. On average, men should eat 2500 calories a day.

Men should limit their calorie intake to 2000 calories a day to create a deficit of 500 calories each day.

Hence, If you are wondering how many calories do I need to burn to lose 1 kg of body weight? The answer is creating a calorie deficit of 500 calories each day.

The way to determine your calorie intake – Food Calorie Calculator

A healthy weight loss plan constitutes two things – A food Calorie Calculator and a Food Chart List. Right Eating is the key to weight loss! Use the food calorie calculator or the food calorie chart to know how many calories you have on your plate.

The patterns of weight loss in men and women are different. Men need to go the extra mile to lose excess weight. Avoid fad diets, diet supplements, and weight loss pills to lose weight naturally!

Best Calorie Calculator

Click on the link to get the best calorie calculator to calculate the calories. Small changes in food habits can create a big difference in your life! It is essential to make healthy choices with healthy food alternatives to lose weight.

Calorie Calculator App

There are various calorie calculator apps available, which help you to track down your calorie intake. Check out the calorie calculator app. These apps facilitate you by reminding you how many calories you took for the day and also suggest some healthy food alternatives to bring down your overall calorie intake.

What are the ways to reduce calorie intake without starving yourself?

Yes, starving yourself is not a healthy way to lose weight. Starving can slow down your metabolism and hamper your weight loss goals. Hence, following a healthy diet plan that does not starve, you is the best way to reduce weight.

Here are some tips that help you to lose weight while keeping full:

1. Eat Low-Calorie Foods

Switching to low-calorie food is the best way to lose weight. High-carb foods instantly spike up your blood sugar levels. Also, these foods metabolize fast to produce energy which is, if not utilized stored as fats in the body. Low-calorie foods like raw vegetables and salads stabilize your metabolism and keep you full.

2. Intake of high protein diet

High protein keeps you full for a longer time and helps you avoid excessive calorie intake. Protein is also responsible for increasing your metabolism rate. On average, a protein-rich diet helps you burn 80-100 more calories per day. To fight your cravings, protein helps in reducing your desire for late-night snack cravings by 50%.

3. Replace sugary drinks with water

Water is a zero-calorie alternative to high-calorie sugary beverages. Most sodas and other aerated drinks are loaded with excessive sugar, which largely contributes to your calorie intake and barely derives any health benefit. Substituting them with zero-calorie water helps to cut down your calorie intake drastically. Also, your body remains hydrated and flushes out toxins with increased consumption of water.

4. Lift weight and exercise

Restricting your calorie intake indicates your body saves energy. Hence long-term calorie restriction often affects metabolism adversely. It leads to the loss of muscle mass. By lifting weights, you can save your muscle mass. Bodyweight exercises such as squats, sit-ups, and push-ups are a great way to build up your muscle mass and maintain your metabolism under long-term calorie restriction.

Take the Staircase 

It is one of the simplest and effortless ways to burn more calories quickly. When you go to a shopping mall, home, office, airport, restaurant, etc., always use the staircase instead of an elevator. Do you know, that climbing the stairs for 5 minutes makes you burn 60 calories?

5. Burn calories by Walking

Standing for an hour burns 50 calories. Go for short breaks while working and walk. You can burn a minimum of 200 calories a day just by walking.

In a nutshell, high protein and high fiber foods combined with regular weight-lifting exercises are ideal for losing all those extra pounds.

6. Low Food Calories List – Calories in Food

Here are some of the foods which are low on calories, and you would love to binge on them due to their excellent health benefits.

  • Vegetables:

Most of the vegetables, except root vegetables, are low in calories and high in nutrients.

Develop the habit of eating salads as a part of your main meals. Vegetables will give you enough nutrition, satiate your hunger, and reduce your hunger pranks with essential roughage.

Cruciferous vegetables like Cauliflower, broccoli, kale, etc. are the healthier choices. Other vegetables high in nutrition are as follows-

  • squash
  • broccoli
  • cucumber
  • celery
  • carrots
  • beans
  • spinach
  • dark green leafy vegetables, etc

Potatoes, sweet potatoes, and beetroot are some of the vegetables that can be added to your diet in moderation.

7. Example of a Low-Calorie Food Chart using vegetables

A cup of vegetables each

  • Two cups of red radish – 8 calories
  • Large Celery – 6 calories
  • Large Broccoli spear – 10 calories
  • All green leafy vegetables – Less than 15 calories
  • Ten slices of cucumber – less than 5 calories
  • Fruits:

Eat seasonal fruits – as they derive more health benefits without pinching your pockets! Some of the fruits which can be included in a low-calorie diet are

  • apple
  • pineapple
  • papayas
  • berries
  • pears
  • oranges
  • kiwi
  • pome, etc

Pick whole fruit instead of fresh fruit juices to get more fiber in your body. Juice like lemon juice is effective for weight loss. But a glass of fresh apple juice is higher in calories than an apple!

8- Example of Low-Calorie Food Chart List of Fruits

A cup of fruit each

  • Strawberries – Less than 50 calories
  • Peaches – Less than 40 calories
  • Cranberries – Less than 30 calories
  • Raspberries – 60 calories

Eating one whole fruit a day is highly recommended to reduce your cravings for sugar. It makes you feel energized as well.

  • Oils and Fats:

There is a myth that one should eliminate fats and oils from the diet to achieve weight loss results faster. Several studies have already proved that fats are crucial for the proper functioning of the body. Hence, it is essential to make healthier choices instead of skipping oils in your diet.

Skip refined oils and processed fats. Go for healthy oils like coconut oil, olive oil, or any vegetable oil while cooking. As your body needs healthy fats, look out for healthy fats. Include yogurt and cheese in your meal plan.

Intake of foods from all groups inclusive of oils and fats is the key to healthy weight loss.

An Example Meal Plan for Weight Loss – Food Chart List

  • Breakfast: Hot whole cereal with fresh fruits/oats breakfast / whole bread with a glass of green tea or low-fat milk or buttermilk.
  • Mid-morning snack/drink: An apple or a cup of green tea black tea or herbal tea
  • Lunch: A cup of rice, a bowl of boiled or sautéed vegetables or vegetable stew / a piece of meat/yogurt, and a choice of fruit like melon pears, or grapes
  • Mid-evening snack: A handful of nuts / boiled lentils with a cup of coffee or tea / green tea /sandwich with whole bread
  • Dinner: 3 Rotis /cup of cooked vegetables or a fish or stew, yogurt, raita, a banana, or choice of fruit
  • Eat fruits and vegetable wraps to suppress your hunger. Don’t go for processed foods
  • Increase protein intake by adding a protein-rich diet such as eating eggs to lose weight

The suggested meal plans with the food chart list for weight loss aren’t intended to restrict any food group

It is based on the required calories healthily, leading to weight loss. You can create customized meal plans for weight loss using the provided healthy food list based on your preference.


How many calories should I eat a day to lose 2 pounds?

To lose 2 pounds you need to create a total calorie deficit of 7000. leading to create a calorie deficit of 1000 calories each day.

Can you lose weight by eating 1200 calories a day?

Everyone loses weight at the 1200-calorie diet at a pace of 1 to 2 pounds per week. To stay healthy, people need a minimum 1200-calorie diet.

Is 1000 calories a day too low?

Yes, 1000 calories a day may lead to muscle loss. The Minimum recommended calorie intake per day is 1200.


How many calories to lose weight largely depends on the foods you eat and your activities. It is a healthy practice to stick to low-calorie diets and indulge in an active lifestyle to lose weight.

Reema Singhal
Reema Singhalhttp://gohealthline.com
She has worked anonymously for many projects and has extensive experience of writing for food, travel, beauty, health, real estate, and lifestyle. She is an enthusiastic writer who is a fervent foodie, loves to travel and interact with people from different walks of life.


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