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How Many Calories Should I Eat For Weight Loss

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

To calculate the calorie intake needed for weight loss, the basal metabolic rate (BMR) is used as a starting point and adjusted based on the person's activity level. A general guideline is that men should consume around 2,500 calories per day to maintain a healthy weight.

The process of losing weight can be challenging, from managing the thoughts of "I need to lose weight" to searching for information on the ideal caloric intake for weight loss. It's normal to feel unsure of where to begin or to feel as though you're doing everything right without seeing desired results. To alleviate this, consider seeking help from Mosh, an online platform for men that eliminates the guesswork in dieting. We offer a personalised approach to weight loss that is tailored to your individual needs and goals, ensuring success in your weight loss journey.

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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 should 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 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 two types of weight loss programs which are the Dadbod program and the Bigbod program where you can receive weekly meal plan guides as well as unlimited consultations with your Mosh doctors.

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.

Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
Sallie beforeSallie after
Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks

What is a healthy daily calorie limit?

The general guideline is that men should consume around 2,500 calories per day if they are not on a calorie deficit plan. However, it's best to consult with a Mosh doctor to determine the proper daily calorie intake for maintaining a healthy weight.

Our doctors at Mosh prioritise men's health and will give personalized advice that is in your best interest. This may include medical, over-the-counter, and coaching solutions, as deemed necessary for your situation.

It's normal to feel frustrated when trying to lose weight and be tempted to take shortcuts, but our community is here to help keep you motivated and on the right track. Keep in mind that weight loss results may take 2 to 4 weeks to appear and every body responds differently, so don't put too much pressure on yourself.

Will I lose energy if I limit my calorie intake?

The process of reducing calories can result in fatigue, especially if you are used to consuming large amounts of food. This is usually temporary and will go away after a few days as your body adjusts to the new calorie intake.

Eating a healthy diet with fruits, vegetables, and whole grains, along with regular exercise, can improve your energy levels, not just the average number of calories you consume per day.

If you have any questions or concerns about the best way to lose weight, healthy foods, or how to exercise, you can ask your Mosh doctor. Our doctors are dedicated to men's health and will provide advice that is tailored to your needs and goals. You can easily access this service online, without waiting in line or worrying about privacy.

To start, simply fill out a questionnaire about your weight loss concerns, and a Mosh doctor may reach out via text, call, or video chat to discuss your plan if necessary.

Mosh – keep the guesswork out and let the results come through

While there is no magic bullet for weight loss, the best way to start making progress is by making small changes that you can sustain for the rest of your life.

 That’s why we’ve created the Mosh weight loss programs – designed to help you lose weight by providing you with options like structured meal plans, counseling, and a virtual community of men who are on the same page as you are.

Whether you need help losing weight for health reasons or want to shed a few pounds to get into better shape, we hope this guide was helpful to you! Feel free to reach out via email, support form or live chat.

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