Here are 5 simple strategies that may help you lose weight. The amount of calories that your body needs can vary depending on your age, sex, activity level, and body size.Īlthough decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.įor example, choosing more nutrient-dense foods - think whole grains, nuts, vegetables, and fruits - benefits your health more than opting for nutrient-poor ones like soda, donuts, and candy.įor this reason, it’s highly recommended to make a few other changes to your diet and lifestyle that can help you maintain a calorie deficit in the long run without feeling hungry or deprived. Instead of counting calories, it’s best to encourage healthy, nutrient-dense foods, cook more meals and snacks at home, and promote regular physical activity for kids and teens. In fact, cutting a child’s calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder ( 8). However, keep in mind that there’s typically no need to count calories for growing children and teens. A 3-year-old child might need only 1,200 calories, but a teenager can require closer to 3,000 calories ( 7). WomenĬhildren have widely varying calorie needs based on their age, size, and activity level.Įnergy needs for children and teens vary based on their sex and age. Department of Agriculture’s (USDA’s) 2020–2025 Dietary Guidelines for Americans ( 7). Here’s a closer look at how many calories you should eat, based on recommendations from the U.S. It likewise results in metabolic changes that make long-term weight maintenance difficult ( 5, 6). This is why many experts recommend small calorie reductions to promote sustainable weight loss.įor example, many fad diets recommend restricting your calorie intake to around 1,000–1,200 calories per day, which is not enough for most healthy adults.Ĭutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. The most important part of any weight loss plan is sustainability. Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight. Some people choose to combine the two, eating a little less while being more physically active ( 4).

When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more.

The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.

How many calories should you eat on average?

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