How many calories a day should I consume to lose weight?
There are a lot of variables to consider when it comes to calculating how many calories you should consume in order to lose weight, including age, activity level, and current weight.[1]
The general rule of thumb is that you need to create a calorie deficit in order to lose body weight. While the starting point is usually 1,500 to 1,800 calories per day for men,[2] the specific number for you depends on a lot of factors.
To figure out how many calories you need to be consuming to create this deficit, you can start by calculating your basal metabolic rate (BMR), which is the number of calories your body burns at rest. To calculate the BMR, here is the formula:
BMR = 66.5 + (13.75 x current weight in kg) + (5.003 x height in cm) - (6.75 x age)
- Not active: BMR x 1.2
- Minimally active (one to three days per week of exercise or activity): BMR x 1.375
- Moderately active (three to five days per week of moderate activity or sports): BMR x 1.55
- Very active (six to seven days per week of hard exercise): BMR x 1.72
- Athletic (hard exercise at least twice per day): BMR x 1.9
For example, let's say you are a thirty-year-old man who weighs 68 kilos and stands at 183 cm. Your BMR would be approximately 1,715 calories. If you’re minimally active, then your calorie need is approximately 2,358 calories per day.
Generally, a recommended weight loss deficit is 500 calories per day. Thus, your estimated calorie intake per day can be around 1,858.
You can try a smaller deficit at first, then work your way up to building a sustainable routine. Most smartwatches nowadays come with calorie counts, so you can use them to help you monitor how much you burn. However, it is important to note that this is just a general guide and that you should speak with your Mosh doctor to determine the best calorie intake for you specifically to ensure you remain healthy and your diet plan is sustainable.
At Mosh, we provide weight loss programs where you can receive weekly meal plan guides as well as unlimited consultations with your Mosh health practitioners.
However, regardless of which program you enrol in, you’ll have the support of a virtual community of people who share your objectives. You’ll also have access to our comprehensive progress dashboards so you can keep track of your development.