To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. A common and effective guideline is to reduce your daily calorie intake by about 500 calories below what you need to maintain your current weight. This typically results in losing about 1 pound (0.45 kg) per week, since 1 pound of fat equals roughly 3,500 calories

How to determine your calorie needs for weight loss:

• First, estimate the number of calories you need daily to maintain your weight. This depends on factors like age, sex, weight, height, and activity level. Online calorie calculators using formulas such as the Mifflin-St Jeor equation can help with this

• Subtract about 500 calories from your maintenance calories to set a weight loss target. For example, if you maintain weight at 2,500 calories/day, eating around 2,000 calories/day should lead to losing 1 pound per week

• For healthy weight loss, calorie intake should generally not drop below 1,200 calories per day for women and 1,500 calories per day for men unless supervised by a healthcare professional

Typical calorie targets for weight loss:

• Women: Around 1,400 to 1,500 calories per day to lose weight safely

• Men: Around 1,900 to 2,000 calories per day to lose weight safely

Additional tips for effective weight loss:

• Combine eating fewer calories with increased physical activity to create a calorie deficit more sustainably

• Focus on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables to maintain nutrition while reducing calories

• Track your calorie intake and expenditure using apps or tools to stay on target

• Avoid eating too few calories to prevent muscle loss, fatigue, and metabolic slowdown

In summary, find your maintenance calories, subtract about 500 calories daily, and aim for a balanced, nutrient-rich diet combined with regular exercise for healthy weight loss at about 1 pound per week. Consult a healthcare provider for personalized advice.