If your diet contains a lot of calories in food, then cutting back to these calorie levels might be a bit of a challenge at first. Knowing how many calories you eat in a day is important knowledge to have, because once you compare that amount to how many calories to lose weight, you can adjust that amount to achieve the weight and health goals you set for yourself.
Ideally cutting back on the calories, while also increasing the amount of exercise you get will not only help you lose weight by creating a calorie deficit, it will also help you become fitter and stronger at the same time. The BMI calculation is used as a simple method for measuring body fat, but it isn’t perfect. If you want further information on how many calories you should eat a day to lose weight, health, nutrition, calorie counters, or how many calories per day eating plans, these Federal Government resources have excellent, reliable, science based information. Sedentary: Chair-bound or bed-bound, activities of daily living only, no planned exercise activity.
Lightly Active: Activities of daily living plus seated work with little moving around and little or no strenuous leisure activity. Moderately  active: Activities of daily living, plus the equivalent of walking 4,000 steps per day, or standing jobs with some walking. Very active: Activities of daily living plus active walking job, with moderate sport activities 1-2 times a week.
NOTE: Your calories need per day would be more for maintenance if you are pregnant, breast feeding, or with need for healing. Moderately active includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, as well as light physical activity in their day-to-day life. Once you know approximately how many calories you should eat a day to maintain your current weight, the next step is to work out how to either increase your calorific expenditure above that amount, or reduce the calories you consume to a lower amount. For people who want to lose weight but just can’t devote any more time to exercise, then reducing their daily calories is the next best thing.
These foods include anything high in sodium, solid fats (which are a major source of saturated and trans fatty acids), dessert foods with added sugars, and refined grains.
It’s generally considered that having a deficit of 500 calories per day will result in losing about a pound per week. Obesity and being overweight have both become a problem in most developed nations, and particularly in America.
At first it might seem that the calories to lose weight are a difficult to get to, but once you start counting calories you will find that it’s a piece of cake (pun very much intended!).
Remember that knowing “How many calories should I eat a day?” is the first step towards great health! The article "How Many Calories Should I Eat a Day?" is provided for information only, and should not be taken as advice on any topic. You need to eat 500 less calories each day than your body need for maintenance for seven days.  In reverse, to gain a pound a week you need to eat 500 more calories per day for seven days.

Also, if you have digestive disease that effect nutrient absorption this calorie need calculator would not be accurate.  Consult your personal healthcare provider for further guidance. On the table below you will find the estimated or approximate amounts of calories needed to maintain weight, or to maintain a calorie balance (meaning that the person neither gains nor loses weight).
Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity in an ordinary day.
How many calories per day that are consumed has a huge effect on your health, so it’s a good idea to make getting to these recommended daily calorie levels your first goal, and once you have achieved that you can decide what is the next best step towards losing weight. If you want to increase the amount of energy you use, then getting more exercise is the way to do it. A calorie deficit of 500 calories or more per day is usually a good weight loss target to set for an adult. Often these foods aren’t processed at all, and therefore they may not come with nutritional information. To reduce the intake of saturated fatty acids, try and limit the major sources that are high in saturated fatty acids and replace them with foods that are high in monounsaturated and polyunsaturated fatty acids. If you have a deficit of 1000 calories per day, then you may lose as much as 2 pounds per week. It is accepted worldwide as the easiest way to tell if a person is over-weight (obese), under-weight, or in a normal and healthy weight range. For the most accurate body fat measurements, you will need to talk to a doctor or dietician, but for an approximation of body fat levels, the BMI calculation is the best measurement we have.
One of the main causes of obesity is the excessive consumption of calories by children, adults and teens. Once you know the calories to maintain weight, you will be better able to design an eating routine around that figure. Also remember that this is only the recommended calorie intake, and your daily calorie intake may need to be higher or lower.
Remember though that a deficit is the difference between the energy you expend and the energy you consume, and this can only happen by reducing the calories you consume or by burning more energy in daily activities and exercise. For example, when making food at home, solid fats such as butter and lard can be replaced with vegetable oils that are rich in monounsaturated and polyunsaturated fatty acids. So if you ever asked how many calories in a pound, the answer is about 500 per day for a week, or approximately 3500. Once you know how to calculate daily calorie intake, you will be able to decide how much to eat to lose weight. Fast foods in particular are super-rich in fats and calories that cause people to become overweight or obese, and these foods are being eaten more and more as a regular part of many people’s diets. The table below covers men and women separately, and also breaks down the estimated calories needed based on lifestyle; sedentary, moderately active, and active.

The male calories per day and the female calories per day are different also, because of the differing physiology between the genders. Increasing the calories burned is sometimes easier than reducing how many calories per day you eat. You will find that the less processed foods will contain fewer calories on average than the more highly processed and refined foods. Also using fat-free or low-fat milk and trimming fat from meat will cut out a lot of unnecessary calories. Keep in mind though that for many people, losing weight faster than 2 pounds per week may be dangerous from a medical standpoint. If you consume calories approximately equal to what you expend, then your weight will be maintained. All the amounts on this chart are rounded to the nearest 200 calories, and if you would prefer to know how many kilojoules you should eat a day, you can just multiply the number by 4.2 to get the kilojoule amount instead.
Some oils that are known to be high in monounsaturated fatty acids are canola, olive, and safflower oils. Like most things related to health, nutrition, or diet, slow and steady weight loss is preferable to trying to lose weight fast.
The tools on this page can show you how to calculate calorie intakes per day, and how to lose calories from your eating regime.
If you want to lose weight, or if you want know how to maintain your weight, then learning how to calorie count (or how to calculate your calorie intake) becomes very important. Some oils that contain high amounts of polyunsaturated fatty acids are soybean, corn, and cottonseed oils. Make sure that you focus on how to eat to lose weight gradually however, because the results will be much better in the longer term than if you just try and work out how to lose weight in a day. The most important thing is finding out the number of calories per day that maintains your current weight, and then reducing that to a lower number of calories to lose weight. If you are burning 500 calories more than you consume each day, steady weight loss will result, and you won’t know how much to lose weight is needed until you try it yourself!
Often you will have the choice of two products that both are effectively the same, and one of them is better for you.
To see how many calories you burn when you exercise, you can use the handy How Many Calories to Lose Weight Calculator above. Making the right selection for these products can have a big impact on your overall health and calorie intake.

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