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How Many Calories Are Needed In A Day To Lose Weight?

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

Weight loss can be achieved through a healthy diet, exercise and evidenced-based treatments. Speaking with a doctor is important to receive individualised calorie intake recommendations based on goals, activity level and weight.

Searching up terms like ‘How many calories are needed in a day to lose weight?’ is pretty common for those interested in jump starting their weight loss journey.

The number of calories you need to eat in a day to lose weight depends on a variety of factors, including your current weight, your activity level, and your goals. However, as a general guideline, most experts recommend cutting back on calories by 500 per day in order to lose 0.5 kilos per week.[1]

Knowing this, it is still recommended that men consume no less than 1,500 calories a day unless a health professional supervises it.[1] Of course, this is just a starting point, and you’ll need to work with a doctor or health professional to figure out the exact amount of calories that’s right for you as you learn how many calories are needed in a day to lose weight.

Mosh is your online men’s health platform that aims to provide men all over Australia with the help they need. One way they do this is by answering any and all health-related questions and even providing tailored treatment plans or weight loss programs if needed.

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What are the common steps to lose weight?

Food and diet

There are many ways that food and diet can contribute to weight loss. For example, eating foods that are high in protein and fibre can help fill you up and keep you feeling satisfied after meals, helping to prevent overeating. Eating smaller meals more frequently throughout the day can also help to control hunger and cravings, making it easier to stick to a healthy eating plan.[2] 

If your main goal is to know how many calories are needed in a day to lose weight, a good rule of thumb is 500 calories less than your usual caloric consumption, which is known as a calorie deficit.[2]


When you exercise, your body burns calories. The more intense the exercise, the more calories you burn. This can help you lose weight by aiding in creating a calorie deficit, as you are burning more calories than you are consuming. Exercise can also help boost your metabolism, which can further help with weight loss.[2] Speak to a doctor before exercising, especially if you have existing health conditions.

Evidence-based treatments

There are a number of ways in which evidence-based treatments can help people lose weight. One of the most important is helping them change their habits. This may involve teaching them about healthy eating patterns and proper exercise routines, helping them identify and avoid trigger foods, and providing guidance on portion sizes. Talk to your doctor about evidence-based treatments that may be suitable for you.

Real People. Real Results

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Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
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Joshua, 43TAS
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Weight Lost10kg
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David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
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Sallie, 48QLD
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Weight Lost5kg
Results shown10 weeks

What is a safe calorie deficit to lose weight?

A safe calorie deficit to lose weight is one that is sustainable and will allow you to lose weight at a healthy rate. If you’re wondering how many calories are needed in a day to lose weight, a common recommendation is to create a deficit of 500 to 1000 calories per day to reduce body weight, which should result in a weight loss of 0.45 to 0.9 kg per week.[3]

However, it is important to individualise this recommendation based on your own body, goals, and activity level. If you are very active, you may need more calories to maintain your weight loss. Speak with a Mosh doctor to create a plan that is right for you.

To get started with Mosh, fill out our questionnaire for a doctor to review. Within twenty-four hours, you may receive a response and, if necessary, a personalised treatment plan. To confirm whether your doctor’s suggested plan is right for you, you can text, call, or video chat with them.

Feel free to ask any questions you may have regarding your plan, as well as unrelated questions if you’d like, such as how many calories are needed in a day to lose weight, what are the types of anxiety, how to know if you have depression, or even how to reduce belly fat.

You can rest assured knowing that our doctors are both passionate about men’s health and registered with AHPRA.

Is a keto meal plan effective for weight loss?home?

There is no one-size-fits-all answer to this question, as the effectiveness of a keto meal plan for weight loss will vary from person to person. However, many people who follow a keto diet do report successful short-term weight loss results. However, long-term changes were significant.[4]

The keto diet is a low-carbohydrate diet that forces the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This unique approach to weight loss can be very effective, but it’s not for everyone. Some people may find it difficult to stick to the strict carb restrictions of the keto diet, while others may not see the same results as others.[4]

If you’re considering trying a keto diet for weight loss – or any diet for that matter – then you should know it’s important to speak with your Mosh doctor first to make sure it’s right for you. There are some medical conditions that could be aggravated by the wrong or unsuitable diet.

However, if your doctor gives you the go-signal for your keto diet, be sure to monitor your progress and make changes as needed to ensure you see the results you want.

When needed, Mosh can offer a range of weight loss treatments, including medical, over-the-counter, and even coaching solutions for those curious about how many calories are needed in a day to lose weight. The results of these treatments or programs usually begin to appear after two to four weeks. However, this timeframe may differ depending on how your body responds.

The important thing for any weight loss journey is to remember that it may take time, but you will reap the results that you want with hard work, consistency, and dedication. However, if you truly feel like your program isn’t working out for you, feel free to let your doctor know so that you may work together to create a more suitable one.

Also, remember that, for effective weight loss, it’s just as important to exercise regularly to burn calories as it is to cut back on your daily calorie intake.

What is an example of a low-calorie diet for losing weight?

A low-calorie diet is one that contains a daily calorie intake that is lower than what your body needs to maintain its current weight. For example, when calorie counting, a person who needs 2,000 calories per day to maintain their weight would need to eat 1,500 calories per day to lose weight.

There are many different types of low-calorie diets, and the best one for you depends on your individual needs and goals. Some people do best on a low-carb diet, while others find that a low-fat diet works better for them. Ultimately, the best diet is the one that you can stick with long-term.

If you’re looking to lose weight, a low-calorie diet can be an effective way to do so. Just be sure to consult with your doctor before making any major changes to your diet.

Mosh has two different weight loss programs that our doctors can recommend when suitable for your needs. You can choose between The Dadbod and the Bigbod programs, depending on which profile most resembles you. 

Among the features of both programs are weight loss shakes, weekly meal plans, a comprehensive progress dashboard, and access to a supportive online community to help you stay motivated when you’re feeling down about your weight loss journey. In line with this, we also offer unlimited consultations with your doctor, as well as unlimited texts so you can stay in constant contact.

If you’re prescribed any medication or supplements, orders are delivered within four to seven working days of payment. We also provide refills as needed.

No more searching up ‘How many calories are needed in a day to lose weight?’

Mosh makes it possible to work towards your health goals holistically, so you can be the best you can be physically and mentally. Aside from our comprehensive weight loss programs that get you to a healthy weight, we also provide mental health services, services for those suffering from hair loss, and more.

Knowing this, you can ask our doctors anything you want regarding topics such as what is the meaning of libido, how to lose face fat, and how to lose weight with PCOS.

Come on and join thousands of Aussie men on their journey to health. You can trust Mosh to provide you with the best service possible.

Contact us today.

4 References


Weight loss

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