How Many Calories Do I Need to Lose Weight?

Your body requires a certain amount of calories to be functioned normally. The number of calories that your body needs is called Basal Metabolic Rate or BMR. BMR can be varied depending on your age, sex, weight and height.

Aside from BMR there is also what so called AMR or Active Metabolic Rate. When you combine BMR and AMR you will get your Daily Energy Requirement. In simple way, when you eat less calories than your DER you will lose weight.

The Key to Lose Weight is To Create Caloric Deficit

Quite simply, the key to lose weight is to create caloric deficit. There are several ways you can create caloric deficit. You can create caloric deficit by eating less, substituting high calorie with low calorie foods, do more exercise or combination of them.

Let’s say you are man, your weight is 180-lb and you have desk job work, to maintain your weight you need to eat 2,160 calories daily that means to lose weight you need to drop your calories to approximately 1,730 calories daily.

In another case, let’s say you are woman and your weight is 150-lb and works at a physically demanding job. To maintain your weight at 150-lb you need to eat around 2,790 calories. Of course this number can be different when you work less.

In this case, the woman needs to reduce her calorie intake to around 2,230 calories a day to lose weight. Of course there are several consequences that you need to consider when you reduce your calories intake.

For example, you might get less energy to do your job or cannot concentrate at your job. That’s why you need to reduce your calories intake gradually to let your body makes an adjustment.

To calculate your Basal Metabolic Rate, you can use BMR calculator at

How Much to Lose Weight

Generally speaking, when you burn 3,500 calories more than you consume you can lose around 1 lb providing you don’t have any health problem or big bones size. So to lose 1 lb per week, you need to create 500 caloric deficits each day. When you want to lose 2 lb per week, you need to burn 1,000 calories more than you consume each day.

The healthy rate is to lose 1 lb to 2 lb per week. It is not recommended to lose more than 2 lb per week for health reason. When you lose weight too fast, it is water weight that is lost. Your weight will come back again as fast as you lose it not forget several unhealthy side effects that you will get.