The calories needed for weight loss and maintenance vary from person to person depending on sex, weight and whether you exercise a lot, a little, or not at all. To calculate the number of calories you need for weight loss, you first must calculate the number of calories you need to maintain your current weight. With a bit of simple math, you can be on your way to a healthier weight.
Step 1
Estimate the calories you need to maintain your current weight. Each pound of weight takes about 15 calories to maintain, according to Harvard Medical School. So multiply your current weight by 15 if you get at least 30 minutes of physical activity a day. For example, if you weigh 150 lbs., you would need about 2,250 calories to maintain that weight.
Step 2
Determine how much weight you want to lose. Multiply your desired weight by 15. In the example in Step 1, losing 10 lbs. would give you a weight of 140 lbs., meaning you will need 2,100 calories, or 150 fewer calories a day to maintain that weight once you get there. But for each pound you want to lose, you must burn about 3,500 calories.
Step 3
Create a calorie deficit -- burn more calories than you consume. Do this with diet, exercise or a combination of both. Harvard Medical School notes that experts consider weight loss of 1 to 2 lbs. a week safe. For that rate of weight loss you must decrease calorie intake by 500 to 1,000 calories a day. For safe weight loss, a person weighing 150 lbs. could consume 1,250 to 1,750 calories a day.
Tips and Warnings
- Multiply your weight by 13 calories if you are a relatively inactive male, suggests The University of Maryland Medical Center. Relatively inactive females should multiply by 10. According to UMMC, a moderately active female should multiply weight by 12 calories and a moderately active male by 15.
- Calorie intake should not drop below 1,500 calories a day for men or 1,200 calories a day for women unless you are under the supervision of a medical professional, according to Harvard Medical School. If you are not in good health, consult a doctor before beginning a weight-loss program.
Things You'll Need
- Calculator or pencil and paper
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