Calories - Maintain, Lose or Gain, Weight!

Updated: Jan 22

How Many Calories Should You Eat on Average?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

What Are Calories?

A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day.

Calorie Counters

Here are my recommended free apps/sites where you can insert foods you’re eating to keep track of your calorie intake:


2. MyFitnessPal

They are available online and include apps for iPhone/iPad and Android devices.

It’s highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fibre, vitamins and minerals you’re truly eating.

Seeing the numbers like this can often be an eye opener.

How to Reduce Calorie Intake Without Starving Yourself

Calories are simply a measure of energy.

It’s a known fact that in order to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 diet and lifestyle simple changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn

2. Avoid Sugary Soft Drinks and Fruit Juices

3. Drinking More Water Can Aid Weight Loss

4. Exercise and Lift Weights

5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars

The Bottom Line

How many calories you need per day, depends on whether you want to maintain, lose or gain, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.


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