First, I’d like to answer a question that a lot of people have when it comes to calories and losing unwanted body fat.
And that question is…
How many calories are in a pound of body fat?
There’s approximately 3,500 calories in a pound of body fat.
If you’re wanting to know how many calories per day to lose weight, then this is a good start.
But you can’t possibly lose a pound of body fat a day, unless you extremely overweight.
When people say they lost 5 or 10 pounds in just 3 days, that doesn’t mean it’s all body fat!
It’s simply a mixture of a bit of fat as well as water retention. You can learn more about this here.
At the end of the day, it’s still weight that you want off and 5 or 10 pounds in a few days is great progress.
So we come back around to how many calories per day to lose weight?
Since for most people, we won’t be able to lose a pound of fat everyday because we’re simply not consuming 3,500 calories per day.
Most people are in the 1,500 to 2,500 calories per day range.
Simply not eating everyday to lose half a pound is an option, like a guy I read about in Scotland who fasted for something like 382 days.
That’s 382 days of not eating, probably just liquids. He started of at 456 pounds and ended up at 180 pounds.
Most of us don’t need to go to such extremes at all.
Once we have a clear plan of attack and start a proper diet, a good amount of weight to lose would be around 1-5 pounds a week.
That depends really on how much you weigh right now.
And usually a good amount of weight is lost in the first 1 to 4 weeks due to water weight. It’s not uncommon to lose 10-30 pounds in your first month.
My first month resulted in over 30 pounds of weight lose. I started to look a lot better after just that first month.
How many calories per day to lose weight essentially comes down to how aggressive you want to be.
Do you want your weight loss to be slow?
Or do you want it to be fairly quick?
If you’re in the latter, then you’re just like I was.
I wanted to get that weight off ASAP so I can enjoy new clothes, new health and a new body right away.
Let’s look at if you want to lose just 1 pound of body fat a week.
To lose one pound of body fat every week, you’ll need to have a total weekly deficit of 3,500 calories.
Let’s take for example that your daily calories are 2,000. That’s how many calories you eat.
Your weekly total calories equals 14,000 calories (2,000 * 7 = 14,000).
Let’s take your total weekly calories (14,000) and subtract the pound of fat that you want to lose (3,500).
And we get 10,500 calories that you’re now allotted per week.
Let’s divide that by 7 days and we get 1,500 calories.
That’s how much you’re allowed to eat to lose a pound of body fat a week.
How many calories per day to lose weight if you want to lose more?
Let’s take 3 pounds of fat which equals 10,500 calories that you need to burn.
Let’s say that your calorie intake is 2,500 calories a day.
That’s 17,500 calories a week that you’re taking in.
Subtract what you’re taking in (17,500) from the amount of fat that you want to lose (10,500) and you get 7,000 calories.
If you divide that by 7 days you’re now allotted 1,000 calories a day that you can consume.
A bit too low.
But you can play around with the numbers and instead of eating less, you can exercise more.
How many calories per day to lose weight comes down to how much you want to lose dialy/weekly/monthly.