At the most basic level, weight loss is an energy balance equation requiring you to eat 3,500 calories fewer than you consume in order to lose 1 pound. The percentage by which each individual needs to reduce calories depends on how many calories that person is currently consuming, physical activity level and metabolism. Equally important is a plan accounting for a safe rate of weight loss.
General Principles
Every person is unique in how many calories he needs every day depending on metabolism related to individual weight, height, sex, health status and level of physical activity. This unique number is known as total energy expenditure and accounts for the number of calories you burn performing basic metabolic functions combined with physical activity. A person with a total energy expenditure of 2,000 calories can reduce his daily intake by 500, or 25 percent, to lose roughly 1 pound per week. However, if that person is overeating and consumes 2,500 calories per day when his body requires only 2,000, he will have to reduce intake by 40 percent to lose 1 pound per week.
Calculation
The best way to calculate your individual calorie reduction is to obtain an estimate of your total energy expenditure and compare this to a nutrition journal that tracks the average calories you consume on a daily basis. Total energy expenditure can be measured by a registered dietitian or estimated with an online calculator. Reduce your current intake by between 250 and 500 calories lower per day than your total energy expenditure for a modest rate of weight loss.
Rate
Many health experts, including those at the U.S. Department of Agriculture recommend 1/2 to 2 pounds per week as safe rate of weight loss. For a person with a total energy expenditure of 3,000 calories, this amounts to a reduction of 8 percent to 28 percent of daily calories. A person eating in excess of total energy expenditure may require a bigger reduction while a person who needs calories for fuel should not create such a big reduction. Slow and steady weight loss should come from a combination of healthy diet to reduce excessive calories and exercise.
Warning
When reducing calories to lose weight, work with a physician or registered dietitian who can help you tailor a program. There is no concrete percentage in calorie reduction that will work for everyone. Reducing calories to dangerous lows can damage metabolism, cause nutrient deficiencies and lead to binge eating, which in turn brings on weight gain.
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