Daily Calorie Intake: How Many Calories to Lose Fat?

Daily calorie intake depends on whether you want to maintain, lose, or gain weight. There are many other factors, such as gender, age, height, weight, level of activity, and metabolic health, that dictate weight loss. If weight loss is the goal, start by using a calorie calculator for at least a few days and see how many calories you eat. The three famous equations to predict your BMR (basal metabolic rate) are:

  • Harris-Benedict Formula
  • Katch-McArdle Formula
  • Mifflin-St. Jeor Equation
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Although founded about 100 years ago, the vast majority still uses the Harris-Benedict prediction. New predictions like the Mifflin St Jeor equation are more accurate because of lifestyle changes. The difference between the equations of Harris-Benedict and Mifflin St Jeor is around 5 percent.

What Is A Calorie?

The body uses energy, and this energy comes from the calories we eat through our diet. Calories affect activity level, body temperatures, type of body, and the amount of lean muscle mass the body posses. The three main macronutrients your body gets energy from are protein, carbohydrate, and fat. For example, 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories.

Daily Calorie Intake

To maintain body weight, an average male requires approximately 2500 calories per day and women need 2000 calories per day. To lose one pound of weight a week, eat 20-25% fewer calories. If you don’t create a calorie deficit, you will not lose weight.

Limit carbohydrates

To lose body fat, limit the intake of carbohydrate to 20% of your overall daily calories. Cutting the carbohydrates from your diet will suppress your appetite and you will end eating fewer calories. The low-carb diet such as ketogenic diet can cause 2 to 3 times more weight loss than the low-fat diet. Not only that, it will also provide other health benefits, especially for people with type 2 diabetes. Low-carbs diet doesn’t mean you stop consuming quality fiber-rich foods, focus on dark green vegetables and eat one unique meal at a time.

Eat more protein

Protein is the king of nutrients for weight loss. The easiest and effective way to lose weight with minor effort is to add protein to your diet. Studies have shown that proteins enhance your metabolic rate and suppress your appetite. A high protein diet can increase the calorie-burning process by up to 100 calories per day. Studies show people who eat 30% of daily calories coming from protein consumed fewer calories. In addition, protein can reduce snacking. If you want to lose weight, consider increasing your protein consumption. It will not only help you lose weight but will also prevent weight regain if you ever give up on your weight loss plan.

Regular Exercise

If you eat fewer calories, your body will save energy and make you burn fewer calories. Therefore, the long-term calorie restriction can reduce metabolic rate. Not only that, you will also lose lean muscle mass. The only consistent strategy to prevent catabolism is regular exercise. This prevents muscle loss and prevents a decline in your metabolism during long-term calorie limitation. If you can’t make it to a gym, perform bodyweight exercises at home, such as push-ups and squats. Some cardio exercises, such as walking, swimming or jogging, may be important for optimal health and general well-being. However, regular exercise has many benefits, including longevity, reduced risk of disease, and increases energy.


The optimal daily calorie intake varies according to age, metabolism, and level of physical activity. Women should consume 2,000 calories per day, whereas males should consume 2,500. To lose weight, create a calorie deficit by 25%. Exercise also important to preserve lean muscle mass during the weight loss process.


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  2. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003.
  3. Protein intake and energy balance. Regul Pept. 2008.
  4. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005.
  5. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Curr Opin Psychiatry. 2005.
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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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