To lose weight, you need to create a calorie deficit, meaning you burn more calories than you consume each day. A commonly recommended and sustainable calorie deficit is about 500 to 750 calories per day, which typically leads to losing about 1 pound (0.45 kg) per week, since 3,500 calories roughly equal 1 pound of fat
How to determine how many calories to burn daily for weight loss:
- Calculate your Resting Metabolic Rate (RMR) : This is the number of calories your body needs at rest to maintain basic functions like breathing and circulation. You can estimate this using formulas like the Mifflin-St Jeor equation, which takes into account your age, sex, height, and weight
- Multiply RMR by your activity level : This gives your Total Daily Energy Expenditure (TDEE), which estimates how many calories you burn daily including all activities. Activity factors range from 1.2 (sedentary) to 1.9 (very active)
- Create a calorie deficit : To lose weight, aim to burn or cut about 500 calories per day from your TDEE. For example, if your TDEE is 2,500 calories, consuming 2,000 calories daily or burning an extra 500 calories through activity can help you lose about 1 pound per week
Important considerations:
- The exact number of calories you need to burn varies based on individual factors such as age, sex, weight, metabolism, and activity level
- Losing about 1 kg (2.2 pounds) per week requires a deficit of approximately 7,700 calories per week (about 1,100 calories per day), which may not be realistic or healthy for everyone
- Combining calorie reduction with increased physical activity is more effective than either alone
- Consult a healthcare provider before starting any weight loss plan to ensure it is safe and appropriate for you
In summary, aiming to burn or reduce about 500 calories per day from your maintenance level is a good starting point for weight loss, leading to roughly 1 pound lost per week. Adjustments can be made based on your personal health and goals.
