How many calories you need per day to lose weight?

As a coach, I can tell you that counting calories is the most effective method of weight loss, that if met will give you 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 allowance of calories is the most accurate. And how to make the menu to stick to a diet low in calories to continue to eat diversely and even afford the luxury of dessert.


How many calories to eat on a diet?

The number of calories you need to consume to lose weight depends on your settings and lifestyles. This means that to lose weight you need a little underfed calories relative to your daily allowance. Example: to waste during the day, 1800 kcal and consume food only 1500 kcal.

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

Let's say a person consumes 2000 calories a day, therefore, to lose weight, you should eat 10-20% less, which is 1600-1800 kcal.

So the procedure goes like this:

  • Calculate the calorie intake for the day
  • Take away 10-20%
  • May not exceed the number
  • Lose weight

How to calculate calories per day

One of the most popular for many years is the Harris-Benedict equation. Since its creation, has been the object of several revisions, because the progress of changes in the conditions of life and labour of the people who has greatly influenced the energy consumption. We'll take the Harris-Benedict equation version 1984

For women:

447.593 + (9.247 × 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 your basic exchange, that is to say, the number of calories that your body needs for a day spent on the couch resting. To this number we must add the energy they devote to household chores, work and training. This is done by using the activity coefficient.

  • low sedentary (1.2)
  • the average activity 1-3 exercise (1.375 )
  • high, 3 and 4 workouts of the week (1.55 )
  • very high, the thickness of the work or training 5-7 (1.7)
  • level prof athletes and miners (1.9)

base exchange × activity factor = your calories for a normal day

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

Of the standard to bring 10-20% and see the amount of calories you need to eat a diet to lose weight.

how many calories

Amount of calories you should eat for women to weight loss?

Suppose that we have a woman named Catherine, 71 kg weight, height of 170 cm, 45 years of age – office worker without training, therefore, we take 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

Received 1380 kcal is the amount of calories in which you need to keep this woman for losing weight.

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

Most often, the lack of progress is due to the fact that those who lose weight, a biased estimate of the proportion of its business, or break the diet, do not know how to count calories or write in a diary of loss of weight everything that I had not eaten (cottage cheese is considered, and the carrot is not considered).

Sample low calorie menu

Back to our woman. For weight loss it needs 1380 kcal. The menu of the day may seem.


  • 50g of oatmeal – 185 kcal
  • Coffee with milk, 1 teaspoon of sugar – 40 calories
  • The average Apple 1 piece – 70 kcal


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


  • Vegetable salad with butter – 130 calories
  • Rye bread 1 Kus – 55 kcal
  • Buckwheat with chicken breast – 300 calories
  • Tea with sugar 30 calories
  • Cheese cake 1 piece – 260 kcal

Snack: Apple, medium 1 piece – 70 kcal


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

Daily calorie allowance for the woman with the child

We will try to calculate the amount of calories that should be consumed by a woman named, for example, Nadia. She is a young mother, not working, dancing 3-4 times a week and at home was busy with household chores, the cooking, the cleaning, etc. that is to say, The household activity that consumes a lot of calories. Nadia frequently walks with the child, make purchases, and, in general, not standing idly by. Weight 60 kg, height – 168, age of 29 years. The activity factor 1.55 – high

Consider the calorie deficit for women Nadi, using the formula or calculator: 1733 kcal

Please keep in mind, Nadia 10 kg load less malicious, but calories for weight loss more. Why? Because Nadia woman was dancing, walking, fussing around the house and spends more energy. That is more than move the people, and the more door life, the more calories you need to eat a day even on a diet.

Menu calorie deficit for a woman with a child in the following way:


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

Snack: Apple, medium 1 piece – 70 kcal


  • The ear in Finnish – 300 kcal
  • Caesar salad 75g – 182 kcal
  • The half of a Snickers (regular) – 124 calories
  • Green tea – 0 kcal

Snack: Yogurt – 134 kcal


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

As you can see, very rich from the point of view of food a day, there are even sweet. Most of the calories you have for lunch, but not necessarily – the distribution of calories and the food choices can be anything. However, eating a Snickers at 234 kcal per 1pc, you will not be able to get rid of feelings of hunger and just fall through.

And with a good building diet that will always be powered, even in the scarce 1733 kcal. For this reason, for weight loss and it is recommended to choose low-calorie foods, such as salads, cheese, soups, fish. Thus, for a small amount you have a feeling of satiety. Diet food is only one way to make diet comfortable and keep your health in the event of a forced caloric deficit.

Tips for beginners

Tips for beginners to count and to lose weight

  • Formula of calories and the amount of calories per day is quite an inaccurate value, because it is impossible to thoroughly calculate all of your costs.

Stress, mental activity, there was no place to put the car, took a long, long way to go and so on. The resulting number of kcal is only a rough guideline. However, this is the first and very important step towards weight loss. You should start with the figures, and then to observe the behaviour of your body.

  • Many people believe that the bigger the deficit, the calories, the faster weight loss – this is not so. Do you lose weight faster, but it will be muscle and not fat mass.

Thinning muscles, you will lose the proportions, and all declined. The speed of fat loss are fixed, so that the deficit should be minimal.

Opinion dietitian

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

- 1500 calories a day is enough for that the excess weight began to leave; given of course that it is running, doing intellectual work and going to the gym".

This figure was adjusted for three meals, and you can even afford dessert, ice cream or a piece of chocolate. "However – adds Anastasia Pavlovna, a dessert, I advise you to eat in the morning only during the day the body time to process and consume the candy.


For Breakfast it is best to prepare a salad or another bowl of cereal. Grains consist of carbohydrates lenses, which will be applied over several hours to provide us with energy, so that the 2-4 hours I can work without feeling of hunger. I suggest to cook for a Breakfast of oatmeal, buckwheat or a mix of four cereals. You can add fruits, nuts, fruits of the forest.

Cereals it is better to boil the water, instead of milk, as we were taught the care of stewardesses. At the time of cooking, the milk protein breaks down, and the use of no does not provide, in addition, with a combination of cereal and milk is not always well digested in the stomach. As well, the porridge was delicious, add before serving, the cream of 10-11% or fat-free yogurt".


A meal of a day should be adequate, and satisfaction, in order to have something to chew on, and it will be lunch or dinner – depends on the person, the style of life. At lunch time you can eat the soup and the meat, fish and dishes such as vegetables.

It is important to get food, and proteins and carbohydrates. Proteins give a feeling of satiety: the feeling that you really eat. Carbohydrates are necessary for the normal operation. If you consume less than 70 grams of carbohydrates daily, as advised in protein diets, you could end up fainting, fatigue, nervous breakdowns, etc.

Carbohydrates needed by the body, the only thing that you need to change its quality.

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

Fats make any dish more tasty. And the pleasure of food is very important. People who enjoy all the flavors of the food, slowly chewing food and not swallowing the pieces, in the end, eat less and eat fewer calories.

After six...

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

After 6 in the EVENING, that is to say, from 18 hours to 21 hours of the body's ability to "understand" the food drop, and after nine in the evening the body prepares for sleep and can digest the food, and to spend the incoming fats. And without the use of fats to go to the depot – to deposit in the subcutaneous fat. So I decided not to eat after seven in the evening. But if in case a person is obliged to go to bed late, the last meal should be 3 hours before you go to sleep.


For dinner you can eat a plate of carbohydrates (low glycemic index 50), for example, vegetable salad. It is possible that, with the chicken breast, seafood – any protein products, but not too greasy. The main thing that you get to eat for pleasure, to feel all the nuances of taste. And deprive me and feed no need.