Sometimes all you want is someone to tell you what to eat while you’re trying to eat healthier or lose weight. A smart way to start is by adhering to a meal plan created by a trained dietitian, but first you must determine your daily calorie target.
The majority of adult males need between 2,400 and 3,200 calories, and adult females between 1,600 and 2,000 calories per day, according to the 2020–2025 Dietary Guidelines for Americans. As a result, most persons who follow a 1,500–1,800 calorie diet will lose weight. This straightforward calculation will provide you with a daily calorie goal that will help you lose a healthy 1 to 2 pounds each week if you want to be even more specific about how many calories you should eat each day to lose weight.
- Multiply your current weight by 12 to get an idea of how many calories you require daily to maintain your weight.
- Reduce 500 calories every day to lose 1 pound per week.
- Reduce 1,000 calories each day for a 2 pound/week weight loss.
For example, If your current weight is 160 pounds and your goal is to lose 1 pound per week:
160 [lbs.] x 12 = 1,920 [calories]
1,920 [calories] – 500 [calories] = 1,420 calories
This equation is frequently used in clinical weight-loss trials and assumes a sedentary user. If you exercise frequently, you can discover that you need more calories each day to be full. You can then multiply your weight by 15 in that situation.
However, the best gauge for whether you’re at the right level is how satisfied you feel (you shouldn’t be hungry all day!) and whether you’re losing weight.
If you’re losing weight on 1,800 calories a day and you feel great, stick with that. This calculation is just a suggested starting point. As you lose weight, you may want to run the calorie-target calculation again since your calorie needs will have changed.
Furthermore, talk with your health care provider or a registered dietitian for a more personalized calorie goal.
We don’t recommend dropping more than 2 pounds every week for healthy weight loss. If you arrive at a daily calorie goal that is fewer than 1,200, increase it to 1,200.
Below that, it’s challenging to satisfy your nutrient demands or feel full enough to follow through with a plan. Furthermore, severe calorie limitations, such as 1,200 calories or less per day, raise your risk of nutritional shortages and health issues.
Start with a 1,500-calorie meal plan if you’re hesitant because this is the calorie range where most people will lose weight in a healthy way. Here, we demonstrate what a day’s worth of meals on a 1,500-calorie diet looks like. Try our 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories when you’re ready for more.
