To lose weight, a general and scientifically supported approach is to create a calorie deficit by consuming fewer calories than the body burns. Typically, reducing caloric intake by about 500 calories per day results in a weight loss of about 1 pound (0.45 kg) per week. This is based on the principle that approximately 3,500 calories equal about 1 pound of body fat. For a larger or faster weight loss, some may aim for a 1,000 calorie deficit daily, which could lead to a loss of up to 2 pounds per week. However, it's important not to reduce calories too drastically to avoid nutritional deficiencies and other health risks. Women generally should not consume fewer than 1,200 calories daily, and men not less than 1,500 calories daily, unless supervised by a healthcare professional. Caloric needs vary depending on age, sex, height, weight, and activity level. For example, average weight-maintenance calorie needs can range from about 1,600 to 2,400 calories per day for females and 2,000 to 3,000 calories per day for males. Adjusting intake below maintenance by 500-1,000 calories supports weight loss. In summary, to lose weight:
- Calculate maintenance calories based on your personal factors.
- Reduce daily intake by about 500 calories for a steady loss of about 1 pound per week.
- Maintain a minimum calorie intake (1,200 for women, 1,500 for men) for health.
- Combine calorie reduction with physical activity for best results.
This approach is widely recommended for safe and sustainable weight loss.
