How many calories do you need to eat per day to lose weight?

To lose weight, you need to eat fewer calories than the total number of calories your body needs to consume each day. However, to lose weight effectively and sustainably, you need to know how to cut calories into your body scientifically so that your body does not feel hungry.

How many calories should you eat on average?

A calorie is a unit of energy measurement, commonly used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body needs to consume each day.
The average woman needs to eat about 2,000 calories a day to maintain her weight and 1,500 calories a day to lose 0.5 kg of weight per week. Meanwhile, the average man needs 2,500 calories to maintain and 2,000 calories to lose 0.5 kg of weight per week.
However, this depends on many factors such as age, height, current weight, activity level, metabolism, and several other factors.

How to reduce calories without starving?

To lose weight, you need to take in fewer calories than your body needs, but simply cutting calories without taking into account the foods you eat is often not the way to effective, long-term weight loss. While this method can work for some people, most end up feeling hungry and eventually giving up on their diet.
Therefore, it’s important to find the right method to change a few habits completely, thereby helping you cut calories into your body every day in a sustainable way, without causing your body to feel hungry.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight.

Eat more protein

When it comes to weight loss, protein is the king of nutrients. Adding protein to your diet is the simplest, most effective, and most delicious way to lose weight without much effort.
Studies show that protein both speeds up metabolism and helps curb appetite. Since protein requires energy to metabolize, a high-protein diet can increase your body’s calorie burn by 80-100 calories per day.
Protein is also the most satisfying nutrient. Research shows that people who eat 30% of their calories from protein automatically eat 441 fewer calories per day.
In other words, you can easily increase or decrease your calorie intake just by adjusting the amount of protein in your daily diet.
Protein can also help reduce cravings, which are dieters’ worst “disruptors”. In a recent study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60% and reduced the desire to snack in the evening by 50%.
If you want to lose weight sustainably and without much effort, add protein to your daily meals. Not only will it help you lose weight, but it will also prevent or at least significantly reduce weight gain in the future.

Avoid sugary soft drinks and fruit juices.

Another relatively easy way to cut calories is to eliminate sugary drinks from your daily diet. These include soft drinks, fruit juices, chocolate milk, and other drinks with added sugar.
These drinks are some of the biggest culprits for weight gain in the modern diet, as our brains often ignore the calorie intake from these drinks. Therefore, even though we consume these drinks, our brains do not automatically adjust or command our bodies to eat less of other foods.
Studies have shown that sugary drinks are strongly associated with an increased risk of obesity. A study of children showed a 60% increased risk of obesity for each serving of sugary drinks.
While small amounts of natural sugars from foods like fruit are fine, large amounts from added sugars and sug

Drink more water

A very simple tip to lose weight is to drink plenty of water. Drinking around 8 glasses (2 liters) of water a day can help you burn approximately 96 extra calories. However, the timing of when you drink water may be even more crucial. Drinking water before a meal can help reduce hunger and automatically make you eat less.
In a 12-week study, drinking half a liter of water 30 minutes before meals resulted in 44% more weight loss. When combined with a healthy diet, drinking plenty of water, especially before meals, can be helpful if you need to lose weight. Caffeinated beverages, such as coffee and green tea, are also great, as their caffeine content can somewhat boost metabolism, at least in the short term.

Exercise

When you consume fewer calories, your body compensates by conserving energy. This is why long-term calorie restriction can significantly lower metabolism and lead to a loss of muscle mass, which, in turn, can lower your metabolism even further. Therefore, the only proven strategy to prevent this effect is to train your muscles by lifting weights. If you can’t go to the gym, you can do exercises at home, such as push-ups or squats.
Doing some exercises, including walking, swimming, or jogging, is also helpful—not necessarily to lose weight, but to improve health. Furthermore, exercise has many other benefits beyond weight loss, such as increased longevity, lower risk of disease, feeling refreshed, and having a better mood every day.

Reduce starch

Cutting carbs is a very effective way to lose weight, as it reduces your appetite and makes you eat fewer calories automatically. Studies have shown that eating a low-carb diet can lead to two to three times more weight loss than a low-fat, calorie-restricted diet.

Simply make sure your meals are of high quality and contain plenty of fiber, with a focus on fresh and whole foods.

The number of calories you need each day depends on whether you want to maintain, lose, or gain weight, as well as other factors, such as gender, age, height, current weight, activity level, and metabolism in the body.

Reducing calories doesn’t mean starving yourself. Just a few simple dietary and lifestyle changes, including exercise, proper hydration, increased protein, and reduced carbs, can help you lose weight and feel satisfied.

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