How many calories a day should you eat to lose weight?
The “ideal” intake of calories for weight loss is the central issue of all diets. But is there really a rule to follow, which would be suitable for everyone? Besides, is counting calories really the unstoppable technique for lasting weight loss? If you want to learn more about the daily number of calories to consume to lose weight, read on.
What are calories?
A calorie is a unit of energy measurement . In nutrition, we use the large calorie – which is actually the kilocalorie (kcal) – to estimate the amount of energy that a food can provide to the body. Thus, a gram of lipids provides 9 kcal, a gram of protein provides 4 and a gram of carbohydrates also provides 4 kcal.
Calories are a relatively reliable unit of measurement for monitoring the energy quality of food and, in extenso, its propensity to make you fat. However, the caloric index of a food is not sufficient data. For example, a banana and a madeleine contain the same number of calories. However, the nutritional qualities of the two foods differ markedly, and the regular consumption of bananas or madeleines will not necessarily have the same repercussions in terms of weight and silhouette. Nevertheless, calorie counting remains a way to control energy intake and, ultimately, weight.
How to estimate your energy needs?
Recommendations from health authorities
The daily caloric needs of each individual are generally estimated by health authorities, like the WHO. They therefore issue general recommendations (AJR or ANC), which are a reference. They take into account the age , weight, height and level of physical activity of each individual. The recommended nutritional intakes for an adult population are:
- For men aged 20 to 40, of normal build : from 2400 kcal for a sedentary man to 3400 kcal for a man with very intense physical activity.
- For men aged 40 to 60 : from 2200 kcal to 3200 kcal, depending on the level of physical activity.
- For women aged 20 to 40, of normal build : from 1900 kcal to 2600 kcal, again according to daily energy expenditure.
- For women aged 40 to 60 : from 1800 kcal for the most sedentary to 2400 kcal for the most active.
Thus, the ANC can be a first indication of the number of calories to consume daily to lose weight.
Taking into account his basal metabolism
You can also rely on another indicator to determine an ideal number of calories to lose weight, by referring to the calculation of your basic metabolism .
The basal metabolism actually corresponds to the incompressible energy needs that the body needs to maintain its vital functions (cerebral, cardiac, respiratory and digestive activity, thermoregulation, cell renewal). There are many formulas for calculating basal metabolic rate, such as the Oxford equation, the Harris and Benedict calculation, or even Black’s formula.
These formulas make it possible to determine, according to sex, height, age, weight and level of physical activity, the “ideal” number of calories to consume each day and thus, to adjust it according to from a weight loss perspective.
Many basal metabolic rate calculators are available on the internet, such as here .
Daily physical activity
To more accurately estimate the number of calories to consume daily to lose weight, you can also decide to take into account your precise energy expenditure, day by day .
You can find out your optimal calorie intake, thanks to the calculation of the basal metabolism. But the different calculation methods are based on theoretical estimates. In addition, metabolism is a fluctuating datum, because it can be increased by regular sports practice, which will develop muscle mass and therefore the number of calories consumed by the body at rest. Also, to be sure of losing weight, you may be tempted to follow your energy expenditure precisely and estimate the optimal number of calories to consume daily.
To do this, the use of a smartphone application , or even a connected watch , can be interesting. Indeed, the device will allow for example to count the daily steps of an individual and to estimate the number of calories expended. Ditto for the connected watch, which the person will wear all day, including during their sports activities. The watch will then give a very precise estimate of energy expenditure. You can also opt for a “smart” scale. Connected impedance meters(to be synchronized with a smartphone or a watch) make it possible to collect a great deal of information: weight of course, but also fat mass / dry mass ratio, hydration level, heart rate, etc. Information relating to physical activity and the general state of form, for an optimum follow-up of its weight and its evolution over the weeks.
What “calorie” program should be put in place to lose weight permanently?
The Dangers of Calorie Debt
To lose weight, you may want to count the calories you consume. But ultimately, there are two major risks :
- Developing eating disorders , such as orthorexia (obsessive desire to control what one ingests), bulimia or anorexia .
- Consuming fewer calories than what basal metabolism requires (calorie debt) and putting your health at risk, without guaranteeing lasting weight loss ( yoyo effect ).
Also, the “ideal” number of calories for long-term weight loss must absolutely take into account the body’s incompressible energy needs and daily physical activity. Calorie restriction should be moderate, smart, and not long term . Finally, calorie counting doesn’t have to become an obsession . It should simply be a tool for losing weight. But ultimately, it must lead to a natural and intuitive ability to eat properly: sufficient portions, food variety, balance of nutrients.
The importance of nutrients
Even if you want to lose weight, the body must receive a certain amount of macro (carbohydrates, lipids and proteins) and micronutrients (vitamins, minerals and trace elements) to function optimally. Also, a good slimming program is one that does not exclude any food group, because each has a particular function in the body:
- Carbohydrates provide energy , including to the brain (which is glucodependent), but also play a role in the digestion mechanism (fibre).
- Lipids contribute to proper cell function, thermoregulation and nutrient transport.
- Proteins perform multiple roles (tissue repair, enzymatic role, hormonal regulation, immune strengthening) essential to health.
It is quite possible to lose weight permanently by associating a consideration of the caloric load of each food, without excluding foods from your diet. This is for example the case of the Weight Watchers diet , which is based on:
- Calorie counting (turned into a point system)
- A food rebalancing approach without restriction or exception, favoring above all variety (prevention of deficiencies) and pleasure (avoiding frustration)
- Support via coaching, workshops, mobile application
- The practice of a regular sports activity (including via the mobile application)
This slimming diet, the only one approved by ANSES in its report on the health risks linked to slimming practices , therefore makes it possible to combine health, weight loss and control of daily calorie intake.
It is of course possible to be inspired by it without subscribing to it.
Examples of a typical day
Here are two examples of a typical day to lose weight, while respecting an adequate caloric intake.
Typical day for a 30-year-old woman, active and practicing 30 minutes of daily walking :
- Breakfast: a hot drink without sugar, 50g of bread, 10g of butter, compote, 200ml of semi-skimmed milk.
- Lunch: raw or cooked vegetables at will, 100g of meat/fish, 150g of wholemeal pasta, 2 tbsp. at s. vegetable shortening, yogurt, water-based hydration.
- Snack: a seasonal fruit or compote.
- Dinner: raw or cooked vegetables, 1 tbsp. at s. of vegetable fat, an egg or 30g of cheese, 50g of bread, 0% cottage cheese, herbal tea.
- Total calorie intake: 1900 kcal.
Typical day for a 45-year-old totally sedentary man:
- Breakfast: a hot drink without sugar and with semi-skimmed milk, 50g of bread, two slices of ham, a compote.
- Lunch: raw or cooked vegetables at will, 100g of meat / fish, 150g of legumes, 2 tbsp. at s. vegetable fat, 0% cottage cheese, water-based hydration.
- Snack : a seasonal fruit or compote, a small handful of almonds.
- Dinner: raw or cooked vegetables, 1 tbsp. at s. of vegetable fat, a fillet of fish or turkey, 50g of brown rice, a piece of fruit.
- Total calorie intake: 2100 kcal.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.