If you want to lose weight, you must create a calorie deficit, meaning you burn more calories than you consume. You can do this by eating less, by expending more calories through exercise, or, ideally, by using a combination of both. Consult your doctor before beginning any new diet or exercise regimen.
Calories
The exact number of calories you should consume to lose weight depend on your age, sex, weight and activity levels. To calculate your daily energy requirements (DER), you need to establish your basal metabolic rate (BMR) and your activity metabolic rate (AMR). Your BMR and your AMR should add up to your DER. You can use an online calculator, such as the one at the Prevent Disease website to establish your DER --- the number of calories you should consume daily. Once you have this number, eat at least several hundred fewer calories every day to lose weight.
Men
A sedentary 30-year-old male weighing 180 pounds needs around 2,140 calories daily to maintain his weight. To lose weight, he would need to eat about 1,710 calories. This number varies slightly depending on height, according to the Free Dieting website's calorie counter.
Women
An active 40-year-old female weighing 150 lbs. requires about 1,780 calories a day for weight maintenance. To lose weight, she would need to reduce her intake to around 1,580 calories daily.
Weight Loss
To lose 1 lb. of body fat, you need to burn 3,500 calories. Therefore, to lose 1 lb. a week, you need to create a deficit of 500 calories per day. To lose 2 lbs. per week, you need to burn 1,000 calories more than you consume every day, the MedlinePlus online medical encyclopedia explains.
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