Here’s how many calories you should eat per day to lose weight- based on your age, physical activity level

Here’s how many calories you should eat per day to lose weight- based on your age, physical activity level  

Key Highlights

• According to some experts, consuming fewer calories than your body burns my help you lose weight faster

• But how many calories you need to eat per day to burn fat depends on various factors such as your age, gender, current weight, activity levels, general health, etc

• Here’s how you can eat less by making healthier choices and without starving yourself

Whether you’re trying to lose, maintain To lose weight - Experts believe that cutting about 10 calories per day can lead to a loss of about one pound in a year, however, it can take as long as three years to achieve that. Generally, it is recommended that the average woman consumes about 1,500 calories per day to lose one pound of weight per week, and 2,000 calories per day to maintain weight. The average man trying to lose one pound of weight per week needs to eat about 2,000 calories per day, and 2,500 calories to maintain weight.or gain weight, a healthy diet along with regular exercise can help you achieve your fitness goals.  If you’re struggling to lose weight, knowing how many calories you should be eating per day may help you shed the pounds faster. Some experts believe eating fewer calories than your body burns is a smart strategy to help your get leaner. Perhaps, you might be tempted to look up the suggested calories in an attempt to get rid of that stubborn belly fat.

So, how many calories do you really need per day to lose weight?

However, this depends on a number of factors, including height, age, current weight, activity levels, general health, etc.
Here’s a sample chart that should be used as a reference point only considering that every individual is so different metabolically even when they are the same gender or have the same size. The chart is based on your activity level, age and BMI of 21.5 for women and 22.5 for men.

Gender	Age	Sedentary	Moderately active	Active
Females	19-30 31-50 51+	1800-2000 1800 1600	2000-2200 2000 1800	2400 2200 2000-2200
Males	19-30 31-50 51+	2400-2600 2200-2400 2000-2200	2600-2800 2400-2600 2200-2400	3000 2800-3000 2400-2800

How to cut your calorie intake without making you hungrier

The fact is, it’s best to work with a nutritionist who can design a diet plan just for you. Healthy weight loss is a slower process. Research has shown that those who lose weight gradually and steadily - say about 1 to 2 pounds per week - are more successful at keeping their weight loss. According to doctors, the above suggested calorie ranges are designed using the Institute of Medicine’s estimated energy requirement calculation.

The good news is, there are a number of ways to help you cut back on calories without starving yourself. This means, eating more of certain foods that can help you achieve your weight loss goals. For that, you would want to opt for whole foods such as fruits and vegetables high in protein, fibre, vitamins, minerals, and antioxidants that will help you feeling full longer, boost metabolism, curb appetite while providing your body with the nutrients it needs to function normally. Most fruits and veggies are naturally high in nutrients but low in fat and calories. Hence, adding more fruits and veggies to your diet is a simple and healthy way to cut calories, lose or maintain weight.

But, from my personal experience, I'll say that don't cut out any food totally from your diet while trying to lose weight. Eat sensibly, eat more vegetables, most people will say as salads, but as you age, raw foods are difficult to digest for some, eat cooked vegetables and eat whole fruits, as it will make you feel full due to fiber. While many prefer to drink fruit juice, I'll say that you lose fiber and nutrients, eating whole fruit makes you feel full. eat all seasonal fruits and veges even if you're a diabetic, it will not raise your sugar levels, but eat less. Don't give up on desserts either,  limit your portion, as I love desserts, but can stop eating a small piece of something. I prefer to  make my desserts using less fat, cakes often without butter and eggs and with less sugar. Enjoy your life, eat healthy and stay happy, doing exercise, listen to your body, which is very important.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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