How many calories you need per day to lose weight?

As a coach, I can say that counting calories is the most effective method for weight loss, which if meet will give 100% result.

Today I will tell you how many calories you need per day to lose weight, what is the formula for the calculation of the daily caloric intake is the most accurate. And how to make the menu to stick to a low calorie diet to continue to eat diversely and even treat yourself to dessert.


How many calories to eat on a diet?

The number of calories you need to consume to lose weight depends on your preferences and lifestyle. This means that if you want to lose weight, you need a little underfed calories depending on your daily intake. Example: to waste during the day, 1800 kcal and consume with food only 1500 kcal.

I've reduced the number to this figure. Professional nutritionists today agree on a common opinion – for a comfortable, healthy and long lasting weight loss, you need to follow a diet that cuts back on daily calories by 10-20%.

Let's say that a person ingests 2000 calories a day, so to lose weight, he should eat 10-20% less, that is 1600-1800 kcal.

So the procedure goes as follows:

  • Calculate your calorie intake per day
  • Take away 10-20%
  • Does not exceed the number of
  • Lose weight

How to calculate calories per day

One of the most popular a number of years is the Harris-Benedict equation. Since its inception, it has undergone several revisions, because the progress of changes in the conditions of life and work of the people, which has had a strong impact on energy consumption. We Harris-Benedict equation version of 1984

For women:

447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 × age)

For men

88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 × age)

With the help of this formula you will get the basic exchange, which is the number of calories that your body needs for a day spent on the couch resting. To this number we must add the energy you spend on household tasks, work and training. This is accomplished by using the activity coefficient.

  • low position (1.2)
  • the average activity 1-3 exercise (1.375 )
  • tall, 3-4 workouts per week (1.55 )
  • a very high, difficult to work or training 5-7 (1.7)
  • level of professor. athletes and miners (1.9)

the base exchange × activity factor = normal calories per day

The norm is the amount of calories that you can eat, not to gain weight.

From the norm to take away 10-20% and see how many calories you need to eat on a diet to lose weight.

how many calories

How many calories you need to eat to women for weight loss?

Let's say we have a woman named Catherine, weight 71 kg, height 170 cm, age 45 – office worker without training, so we at the ratio of 1.2 – low activity.

447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) – (4.330 × 45) = base exchange, multiply it with the activity 1.2 and subtract 20% = 1380 kcal

Receive 1380 kcal is the amount of calories in which you need to have this woman to lose weight.

If the diet in 1380 kcal weight is not reduced, it is possible the number was matched incorrectly, but this is an exception.

Most often, the lack of progress is due to the fact that those who lose weight, biased assessment of the relationship between your activity, or break the diet, I don't know how to count calories or write down in the diary weight loss it is not all that is eaten (cottage cheese is considered, the carrot is not to be considered).

Sample low calorie menu

Back to our woman. For weight loss it needs, 1380 kcal. Menu for today, might look like.


  • Oatmeal 50 g – 185 kcal
  • Coffee with milk, 1 tsp sugar – 40 calories
  • The average Apple 1 piece – 70 kcal


  • Black tea without sugar – 2 calories
  • Cottage cheese (5%) 100 g – 120 kcal


  • Salad with butter – 130 calories
  • Rye bread 1 Kus – 55 kcal
  • Buckwheat with chicken breast – 300 calories
  • Tea with sugar 30 calories
  • Cheesecake 1 piece – 260 kcal

Snack: an Apple, on average, 1 piece – 70 kcal


  • Vegetable salad without oil – 50 calories
  • Rye bread 2 December. – 37 kcal
  • Tea without sugar – 2 calories

Daily calorie allowance for a woman with a child

Let us try to calculate, how many calories should be consumed to a woman named, let's say, Nadia. She is a young mom, not working, dancing 3-4 times a week and at home busy with household chores, cooking, cleaning, etc., that is, the household activity that consumes a lot of calories. Nadia frequently walks with the children, purchases, and generally not sitting still. Weight 60 kg, height – 168, age 29 years. Activity factor of 1.55 – high

Take into account the calorie deficit for women Nadi, using the formula or calculator: 1733 kcal

Please note, Nadia 10 kg less catty, but calories for weight loss more. Why? Because Nadia woman goes dancing, walking, fussing around the house and uses more energy. That is more than moving people, and the more water in life, the more calories you need to eat a day, even on a diet.

Menu calorie deficit for a woman with a child, as follows:


  • Fried eggs with vegetables in butter – 200 calories
  • Rye bread 1 Kus – 55 kcal
  • Banana – 101 calories
  • Half a Snickers (regular) – 124 calories
  • Mug for coffee without cream and sugar – 8 calories

Snack: an Apple, on average, 1 piece – 70 kcal


  • Ear in finland – 300 kcal
  • Caesar salad 75 g – 182 kcal
  • Half a Snickers (regular) – 124 calories
  • Green tea – 0 kcal

Snack: Yogurt – 134 kcal


  • Salad with squid – 250 kcal
  • Chocolate wafer 35 g – 184 kcal
  • Green tea – 0 kcal

As you can see, it is very rich in terms of food on the day, there is also candy. The main part of the calories to have for lunch, but not necessarily – the distribution of calories and food choices can be anything. However, eating Snickers at 234 kcal per 1pc, you will not be able to get rid of the feeling of hunger and just fell off.

And with proper build diet you will always be fed, even at a bit of 1733 kcal. This is the reason why for weight loss and are advised to select low-calorie foods such as salads, cheese, soups, fish. So, for the small amount you have a sense of satiety. Diet food is just a way to make diet comfortable and keep your health in the event of a forced calorie deficit.

Tips for beginners

Tips for beginners to count and to lose weight

  • Formula calories and the amount of calories per day is very inaccurate value, because it is impossible to accurately calculate all of its costs.

Stress, mental activity, there was nowhere to put the car, had a long and far to go and so on. Consequently, the number of kcal is only a guide. However, this is the first and very important step towards weight loss. You should start with the numbers, and then observe the behavior of your body.

  • A lot of people believe that the bigger deficit in calories, the faster weight loss – this is not so. You will not lose weight faster, but it will be muscle mass and not fat mass.

The shortening of the muscle, you will lose the relationship, and everything will droop. Fast fat loss are fixed, so that the deficit should be minimal.

The opinion of the dietitian

"The fact is, to lose weight, it is not necessary to reduce the daily intake of calories less than 1300-1500 calories per day, – said Anastasia Pavlovna Pirogov, specialist weight management clinic, family medicine "of COPPER on the Nevsky",

- 1500 calories per day is enough enough so that the excess weight began to leave; depending on, of course, that you are running, doing intellectual work and go to the gym".

This figure corresponds to the three full meals, and you can even treat yourself to dessert – ice cream or piece of chocolate. "But – adds Anastasia Pavlovna, desserts I advise you to eat in the morning only to throughout the day the body time to process and enjoy the candy.


For Breakfast it is better to prepare a salad or other dish of cereals. Cereals consist of slow carbohydrates, which will gradually in more than a few hours, that provide us with energy, so that the 2-4 hours I can work without feeling hunger. I suggest to cook for Breakfast oatmeal, buckwheat or a mixture of four cereals. You can add fruit, dried fruit, berries.

Grain is better to boil water instead of milk, as we were taught, caring hostess. When cooking milk protein breaks down, and the use of any does not bring, in addition, the combination of cereals and milk, it is not always well-digested in the stomach. So the porridge was delicious, add before serving, the cream of 10-11% or fat-free yogurt".


One meal a day must be adequate, satisfying, to have something to chew on, and it will be lunch or dinner, depending on the person, is a way of life. At lunch you can eat soup and meat, fish and side dishes such as vegetables.

It is important to get lunch, and protein and carbs. Proteins give a feeling of satiety: the feeling that you really eat. Carbohydrates are necessary for normal functioning. If you consume less than 70 grams of carbs per day, as given in the protein diet, you could end up fainting, fatigue, nervous breakdowns, etc

Carbohydrates, which are needed by the body, the only thing that you need to change their quality.

Good carbs for you are those that have a glycemic index less than 50 is a large part of the cereals, vegetables. Focus on the table of the glycemic index. Fat but at least it is still needed, at least 30 g. a day.

Fats to each dish tastier. And that the pleasure of eating is extremely important. People who enjoy all flavors of food slowly and chew food and not swallow the parts, in the end, eat less and eat fewer calories.

After six...

Many nutritionists advise not to eat after six PM. "I totally agree with them – still is Anastasia Pavlovna, – the biorhythms, according to how human hormonal balance, it is desirable that the last meal was at 18:00 to 19:00. Then the food will be digested and assimilated.

After 6 PM, i.e. from 18. hours up to 21 hours of the body's ability to "understand" food drop, and after nine in the evening the body is preparing for sleep and can digest food, and to survive the incoming fat. And unused fats go into the repository – deposited in the subcutaneous fat. So I suggest to not eat after seven in the evening. If, however, in the circumstances, a person who is forced to go to bed late, the last meal should be 3 hours before bedtime.


For dinner you can eat meals from carbohydrates (glycemic index less than 50), for example, a salad. This is possible with chicken breast, seafood, all protein products, but not too oily. The main thing that you get with the consuming pleasure, feeling all the nuances of the flavors. And to deprive myself and not need to starve.