The number of calories you should consume depends on your age and amount of exercise. For weight maintenance, the majority of persons classified as female at birth require at least 1,600 calories per day, although those assigned as male at birth may require as many as 2,000.

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Cutting back on your daily caloric intake might be a useful weight loss strategy.

However, since it varies depending on a number of factors, such as your age, sex, size, and level of exercise, determining the precise number of calories you should eat can be difficult.

Here are five suggestions for calorie reduction that are supported by research, as well as a basic scientific calorie calculator.

How can I figure out how many calories I require?

To find out how many calories you should be eating each day to either maintain or lose weight, enter your information in the calculator below.

The Mifflin-St Jeor equation serves as the foundation for the calculator, which may estimate your caloric requirements. It makes use of demographic statistics in addition to variables that influence your calorie requirements, such as lean body mass, medicines, and genetics.

What is the recommended daily intake of calories?

It’s crucial to generate a calorie deficit when attempting to lose weight, either by eating less than you usually do or by exercising more. Some people decide to mix the two, eating somewhat less and exercising more.

Even if you’re attempting to lose weight, it’s still crucial to make sure you’re getting enough nutrients. If not, you run the danger of developing nutritional deficiencies and metabolic changes that will make it difficult to maintain your weight over the long term.

Here’s a deeper look at the recommended daily intake of calories based on the 2020–2025 Dietary Guidelines for Americans published by the U.S. Department of Agriculture (USDA).

Calories: What are they?

A calorie is just a unit of measurement for energy. Typically, energy value of meals and beverages is measured in calories.

You must consume less calories daily than your body expels in order to lose weight. On the other hand, you must consume more calories than you burn off in order to gain weight.

Remember that while the “calories in, calories out” theory of weight reduction may appear straightforward, there are a number of factors that might affect weight loss or the inability to lose weight, such as age, genetics, hormonal changes, and medical diagnoses.

How to cut back on calories

Cutting calories without taking into account the items you eat isn’t a sustainable weight reduction strategy, even though it might be helpful for weight loss.

These five tactics might aid in your weight loss efforts.

1. Increase your protein intake

Protein is very crucial when it comes to weight loss.

Increased protein consumption may help you feel fuller and reduce your appetite, according to studies.

Also, protein could aid in reducing cravings. High-protein snacks have been shown to improve feelings of fullness while reducing appetite and hunger.

A high-protein diet may help preserve muscle mass and prevent or lessen weight gain in addition to encouraging weight loss, according to some study.

Therefore, think about boosting your protein intake by eating more eggs, beef, chicken, tofu, nuts, seeds, or legumes if you want to lose weight in a sustainable and long-lasting way.

2. Minimize beverages with added sugar.

Limiting the amount of sugar-sweetened beverages you consume, such as sodas, fruit juices, chocolate milk, and other drinks with added sugar, is another adjustment you may make.

Liquid calories have less of an impact on your emotions of hunger and fullness than solid calories since your brain doesn’t record them in the same manner.

Furthermore, research links consuming sugar-filled drinks to a higher risk of obesity.

Furthermore, sugar’s negative consequences extend well beyond weight increase. In actuality, type 2 diabetes, liver difficulties, heart disease, and other health concerns may all be exacerbated by additional sugar.

3. Increase your water intake

Increasing your water intake is one thing you can do for your health.

Sufficient hydration is linked to better cognitive function, healthier weight control, and a lower incidence of kidney stones.

Additionally, consuming water right before meals may help you feel less hungry and consume less calories.

If you need to lose weight, drinking extra water seems to assist, especially before meals, when accompanied with a nutritious diet.

4. Workout

Exercises that include resistance, like as weightlifting, have been demonstrated to prevent muscle loss, which might lessen the impact of long-term calorie restriction on metabolism.

Cardiovascular workouts, like swimming, running, or walking, are also crucial for promoting general health and aiding in weight loss.

Beyond helping people lose weight, exercise also provides a host of additional advantages including longer lifespans, higher energy levels, better mental health, and a lower chance of developing chronic illnesses.

5. Lessen your consumption of highly processed meals and refined carbohydrates.

Grain products such as white bread, pasta, crackers, and rice that have lost their bran and germ are referred to as “refined carbs.” Moreover, sugar and other sweeteners are used.

Generally, refined grains are low in fiber, which helps you lose weight by curbing your appetite and making you feel fuller.

Reducing your intake of refined carbohydrates may help you lose weight by changing your levels of hormones like peptide YY, which control hunger. Additionally, avoiding highly processed meals is advised.