Calculate daily calorie needs
Daily calorie needs depend on factors like age, sex, weight, height, and activity level. On average, to maintain weight, adult women require about 1,600 to 2,400 calories daily, while adult men need 2,000 to 3,000 calories. Active individuals require more calories than sedentary ones.
To lose weight, you must consume fewer calories than your body burns, creating a calorie deficit. Reducing your daily intake by 500 calories below your maintenance level is a safe and sustainable way to lose about 1 pound (0.45 kg) per week.
For safety and nutrition, it is generally recommended that women do not consume fewer than 1,200 calories per day, and men do not consume fewer than 1,500 calories per day, unless supervised by a medical professional.
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