All weight loss diets focus on cutting down the calories that you consume. Whether you cut out certain food groups or eat smaller portions, eating less will eventually cause you to weigh less -- to a point. If you cut out too many calories, you actually may slow down your weight loss, according to the Healthy Weight Center at the University of Cincinnati. Food is fuel, and you need to consume a certain amount of calories every day to maintain your metabolism. Find out how many calories you need to consume to lose weight while maintaining your health.
Step 1
Keep a food diary for one week. Write down every food, drink and snack that you consume. Write down the amount of each food consumed and any added components, such as dressings, seasonings and beverages. Measure or weigh foods as much as possible instead of estimating serving sizes.
Step 2
Search calorie charts or a calorie book to find the calories in each dish in your food diary. List the calorie count next to each respective item.
Step 3
Add up the total calories you consume each day. You will have seven calorie totals on your list. Add these seven figures together, and then divide the total by seven to give you an average daily calorie amount for the week.
Step 4
Subtract 500 from the average daily calorie amount. To lose one pound of weight per week, you must eat 3,500 fewer calories -- or 500 fewer calories each day. The new calorie number that you calculated is the total amount that you should consume each day to create a 500-calorie deficit.
Tips and Warnings
- Make small changes in your eating habits to create the easiest calorie deficit. Eat smaller portions, switch to fruit-based desserts, or eat baked and broiled foods instead of breaded and fried versions.
Things You'll Need
- Calorie chart or book
- Food scale
- Measuring cups
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