How Many Calories Should I Have Daily To Lose Weight?

Calorie counting can help you get a jump-start on your weight loss. By monitoring the number of calories you consume daily, you can be mindful of the calories in your favorite foods. Also, paying attention to calorie content will keep you informed about what is in your food and help you steer clear of diet-busting foods.

About Calories

A calorie is the amount of heat needed to raise the temperature of a liter of water 1 degree C, says Health.gov. Calories in your food will provide your body with energy to carry out basic functions.

Calories Required

Your body requires a certain number of calories each day, even when you're not exercising. This is known as your BMR or basal metabolic rate. You can find free BMR calculators online that will require you to enter information such as your age, height, weight and sex. Plug in the numbers, and it will calculate your daily calorie needs.

Calories Consumed

To lose weight, you need to create a deficit of calories from your BMR. For example, if your body requires 1,800 calories daily and you consume 1,300 calories a day, then you will lose 3,500 calories of fat, or 1 lb., per week. Another way to create a deficit is through burning calories through exercise. It's best to combine both a healthy diet and regular exercise into your lifestyle to reap the benefits of both.

Adjusting Your BMR

As your body changes, you need to reevaluate your BMR. If you weighed 185 lbs. when you began your diet and you lost 20 lbs., you would now burn 27 fewer calories each day when you go for a walk, says CaloriesPerHour.com. Input your new information every six to eight weeks to adjust your BMR to your current weight.

Food Choices

Counting your calories and staying within or below your BMR can help you lose weight, but you must also pay attention to your food choices. Whole, natural foods such as whole grains, lean meats, low fat dairy, fruit and vegetables will provide your body with nutrients and maintain lean muscle. Avoid processed foods such as simple sugars, refined grains and foods with added chemicals.