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How Many Calories You Need To Eat For Weightloss

When it comes to weightloss, there is no one-size-fits-all approach. How many calories you need to eat to lose weight depends on a number of factors, including your age, gender, activity level, and weightloss goals. 

For example, a sedentary woman over the age of 50 will likely need fewer calories to lose weight than a younger, active man. And someone who wants to lose weight slowly may be able to do so with a lower calorie intake than someone who wants to lose weight quickly.

That said, there are some general guidelines you can follow to help you determine how many calories to eat for weightloss. A good starting point is to aim for a calorie deficit of 500 to 750 calories per day. This means eating fewer calories than you burn off through daily activities and exercise.

If you’re not sure how many calories you’re currently eating, a good way to start is by tracking your food intake for a few days, this will give you a better idea on how many calories you consume daily.

For weightloss of one pound per week, you need to create a calorie deficit of 3,500 calories. This can be done by eating 500 fewer calories each day, or by burning 500 more calories through exercise. 

For example, Check out this 500 calories a day meal plan chart below:


One cup of Decaffeinated tea or skimmed milk or black coffee without sugar with 1 date

1 Hard boiled egg + One Wheat bread toast

One medium sized banana + 1 medium bowl ricotta cheese


1 cup Blueberries and Greek yogurt

3 once Grilled chicken or fish + ¼ cup Grilled broccoli and carrot

1 medium bowl salad with a light dressing


2 Eggs white omelet with 6 mushrooms and ½ cup spinach

1 medium bowl sized Chicken or mushroom soup

1 medium sized bowl Broccoli and grilled turkey/tofu tossed in a little chili garlic oil

Note: Take lukewarm water each time you feel hungry

One of the main advantages of the 500-calorie diet is that it can help people lose weight quickly. This type of diet is often used by people who need to lose weight for medical reasons, such as before surgery. It can also be used by people who want to lose weight for cosmetic reasons. The 500-calorie diet can help people for weightloss quickly because it requires them to eat fewer calories than they burn. This means that they will lose weight even if they do not exercise.

However, a long-term 500-calorie diet can lead to nutrient deficiencies and other health problems. Such a diet is not sustainable in the long term and can have serious negative consequences for your health. If you are considering a 500-calorie diet, please speak to a registered dietitian or doctor first.

How many calories you need to eat for weightloss:

Your daily calorie intake should be based on a number of factors, including your age, gender, height, current weight, activity level, and metabolic health.

For weightloss, you need to create a calorie deficit by consuming fewer calories or exercising more. Some people choose to do both, eating less and being more physically active.

Even if you are trying to lose weight, it is important to make sure that you are getting enough calories to provide your body with the nutrients it needs.

When it comes to weightloss, sustainability is key. That’s why many experts recommend making small changes to your diet to promote sustainable weight loss.

A calorie deficit of 1000-1200 calories per day is often recommended for weight loss by fad diets. However, this is not a sustainable or healthy long-term solution for most people.

Cutting your calorie intake too drastically can cause serious side effects, including nutritional deficiencies and metabolic changes that make long-term weight maintenance difficult.

The USDA’s 2020-2025 Dietary Guidelines for Americans provides recommendations on how many calories you should consume for weightloss.

For women

Age    Daily calorie required

19–30 years    2,000–2,400 calories

31–59 years    1,800–2,200 calories

60+ years    1,600–2,000 calories

For men

Age    Daily calorie required

19–30 years    2,400–3,000 calories

31–59 years    2,200–3,000 calories

60+ years    2,000–2,600 calories

Remember that the number of calories you need may be higher or lower than this range, depending on your activity level, height, weight, and health.

Why you need to eat fewer calories for weightloss:

If you want to lose weight, you need to eat fewer calories. It’s as simple as that. cutting back on the number of calories you consume each day is the key to successful weightloss. Weightloss is all about calories in vs. calories out.

Of course, it’s not always easy to eat fewer calories. With all of the tempting foods out there, it can be hard to stick to a lower calorie diet. But if you’re serious about losing weight, it’s essential that you find a way to cut back on your calorie intake.

There are a number of ways to do this. You can start by making small changes to your diet, such as eating smaller portions or choosing healthier snacks. You can also try more extreme methods, such as fasting or calorie restriction.

Whatever method you choose, remember that the key to successful weightloss is to eat fewer calories. So, if you’re looking to slim down, start by cutting back on the number of calories you consume each day. Create a calorie deficit, and you’ll be on your way to reaching your weightloss goals. 

This is an important tip on why you need to eat fewer calories for weightloss; Your weight is determined by the balance of calories you consume and burn. If you consume more calories than you burn, you will gain weight. Conversely, if you burn more calories than you consume, you will lose weight.

How to reduce the amount of calories you eat for effective weightloss:

If you’re looking to reduce the amount of calories you eat, there are a few simple strategies you can follow. 

First, aim to include more fruits and vegetables in your diet. These foods are packed with nutrients and fiber, and they’re low in calories. You can also swap out high-calorie foods for lower-calorie alternatives. For example, choose baked chicken instead of fried chicken, or opt for plain rice instead of rice that’s been fried or loaded with sauce. 

Also be mindful of portion sizes. Just because something is low in calories doesn’t mean you can eat as much of it as you want. 

Secondly, take a close look at your diet and see where you can cut back. And consciously cut down on portion sizes for weightloss.

You can also make some changes to your lifestyle to help reduce the number of calories you consume. For example, try cooking at home more often so you can control the ingredients and portions. 

And, get moving! Exercise can help boost your metabolism and burn more calories.

By making some simple changes, you can easily reduce the number of calories you eat and reach your weightloss goals.

Foods that are low in calories:

1. Tea

A single cup of black tea contains approximately 2 calories. This type of tea does not include milk, and is also available in herbal flavors such as green tea, chamomile, and mint.

2. Coffee

Brewed coffee contains only a few calories per cup, making it a great choice for those desperate for weightloss.

3. Cocoa powder

Cocoa powder that is unsweetened only has 12 calories per tablespoon. This may be surprising to learn for some.

4. Hot sauce

Hot sauces can enhance the flavor of many dishes. They are low in calories, with just 5 calories in one teaspoon.

5. Vegetable broth

A cup of vegetable broth or bouillon only contains 12 calories, making it a surprisingly low-calorie option. Although it doesn’t offer much in the way of nutrients, broth can help to fill you up or form the base of a healthy vegetable soup. Perfect for weightloss

6. Broccoli

Broccoli is a nutrient-dense food that provides numerous health benefits. It is an excellent source of fiber and vitamins A, C, E, K, and B vitamins. Broccoli is also rich in folate, calcium, and magnesium. consuming just one cup of broccoli florets provides numerous health benefits.

7. Carrots

Carrots are an excellent choice for a healthy snack. Packed with vitamins C, K, and B vitamins, one small carrot (5.5 inches) is only 20 calories.

8. Okra

Okra is a rich source of magnesium, folate, and vitamin A. Just one cup (100 g) contains 33 calories. Perfect food for weightloss

9. Green beans

Green beans are a nutrient-rich food, providing vitamins B, K, and C. A 100-g cup of green beans contains just 31 calories.

10. Tomatoes

Tomatoes are a nutritious fruit that are an excellent source of the antioxidant lycopene, as well as being high in vitamin C, potassium, folate, and vitamin K. A 126-g serving contains 25 calories. This is also great for weightloss

And much more like











Green olives






Red cabbage



Exercises that help burn calories:

There are a lot of different exercises that can help burn calories, and it really depends on what you’re looking for in a workout. If you want something that’s going to be high-intensity and really get your heart rate up, then you might want to try something like running or swimming, which is perfect for weightloss

But if you’re looking for something that’s a little bit more low-key, then you could try something like walking or yoga. 

Really, it all comes down to what you’re looking for in a workout. But if you want to make sure that you’re burning calories, then you should definitely try to mix up your routine and include a variety of different exercises that aids weightloss

Here is a list of Exercise, that can help you burn calories and get in shape:

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1. Running: Running is a great way to burn calories. You can burn a lot of calories by running at a moderate pace for 30 minutes.

2. Swimming: Swimming is another great way to burn calories. You can burn even more calories by swimming laps at a pool.

3. Bicycling: Bicycling is a great way to burn calories and get some exercise. You can burn even more calories by bicycling up hills. Perfect for weightloss

4. Jumping Rope: Jumping rope is a great way to burn calories. You can burn a lot of calories by jumping rope for just a few minutes.

5. Elliptical Trainer: Elliptical trainers are a great way to burn calories. You can burn a lot of calories by using it for just a few minutes a day.


In conclusion, On average, men require 2,400 calories or more a day to maintain their weight, while women need 2000. 

Nutritionists say that taking care of your eating habits is key to weightloss. You should have three balanced meals a day, each with plenty of fruits, vegetables, grains, dairy, and proteins. Don’t skip meals. You should also be aware of your calorie intake.

We have a 30 Day deficit Meal Plan {1200 Calories} for you, check it out here

Weightloss meal plan
Weightloss calorie deficit meal plan

Also check out these books on calorie counts and weightloss here:

Meal plan recipe books for weightloss

Calorie counter

Also get your Exercise equipments here

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