To lose weight, you should consume fewer calories than your body needs to maintain its current weight, creating a calorie deficit. A common and effective approach is to reduce your daily calorie intake by about 500 calories, which typically results in losing approximately 1 pound (0.45 kg) per week, since 1 pound of fat equals about 3,500 calories

How to Determine Your Calorie Needs for Weight Loss

1. Calculate your maintenance calories : This is the number of calories you need daily to maintain your current weight, based on factors like age, sex, weight, height, and activity level. Tools like the Mifflin-St Jeor equation or online calorie calculators can help estimate this

2. Create a calorie deficit : Subtract about 500 calories from your maintenance calories to aim for a healthy weight loss of about 1 pound per week. For example, if you maintain your weight at 2,500 calories per day, consuming around 2,000 calories daily should lead to weight loss

3. Avoid extreme calorie restriction : Do not reduce your calorie intake by more than 1,000 calories per day or consume fewer than 1,200 calories daily for women and 1,500 calories for men without medical supervision, as this can harm your metabolism, cause muscle loss, and negatively impact health

Typical Calorie Targets for Weight Loss

• Women: Around 1,400 to 1,600 calories per day for weight loss, depending on individual factors

• Men: Around 1,900 to 2,000 calories per day for weight loss, depending on individual factors

Additional Tips

• Combine calorie reduction with regular physical activity to enhance weight loss and maintain muscle mass

• Focus on nutrient-dense foods to support your metabolism and overall health while in a calorie deficit

• Consult a healthcare professional or dietitian for personalized advice tailored to your health status and goals

In summary, to lose weight safely and effectively, calculate your maintenance calories, reduce your intake by about 500 calories daily, and maintain a balanced diet with physical activity. This approach generally leads to a sustainable weight loss of about 1 pound per week.