How Many Calories Should I Eat to Lose Weight?

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"Calories in, calories out" for weight loss is now considered to be a little outdated and simplistic, and how many calories you should eat to lose weight or even maintain your current weight isn't entirely clear. To understand the nuances of losing 2 pounds per week (or losing any weight, really), you must first understand what influences how many calories you need in the first place.

Factors That Influence Your Calorie Needs

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Calorie needs vary throughout your lifetime and are influenced by a variety of factors, including:

• activity level
• age
• pregnancy
• body composition
• illness and/or injury
• chronic health conditions, such as hypothyroidism

However, you cannot fully account for these factors when determining what your calorie needs are without first understanding basal metabolic rate, or BMR. In the simplest of terms, BMR is a measure of how many calories the body burns when you're at rest. To put it another way, this is how many calories your body needs to perform essential functions, such as breathing, pumping blood and digesting nutrients.

From there, the total number of calories required to maintain a current weight can be calculated based on your age, height, weight, sex and activity level. Many online calculators can help you determine your basal metabolic rate and total calorie needs, but this isn't an exact number, as Lainey Younkin, M.S., R.D.N., L.D.N., registered dietitian at Lainey Younkin Nutrition, explains. "Think about your calorie needs as a range, rather than one number. It's based on your activity level, and you don't do the same activities every day," she says. Additionally, it's important to remember that calorie needs are individualized, so no one number is going to work for everyone.

Are All Calories Created Equal?

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Ask most registered dietitians, and the answer is a resounding no.

Yes, a calorie is a calorie in its most basic form, but humans don't eat calories in isolation. We eat food and the calories consumed as part of a meal or snack contain nutrients like protein, fat and carbohydrates.

Katie Andrews, M.S., R.D., founder of Wellness by Katie, explains that calories are simply measurements of energy like a watt or joule. "But they aren't what makes us feel full or satisfied," Andrews says.

It's true, research shows, that calories from certain foods like fruits, vegetables, whole grains and beans create a different biological response in the body than the same amount of calories from added sugars, such as sugar-sweetened beverages or candy. "While you can easily consume 2,000-or more-calories of candy or soda, you will be falling short on meeting all your key nutrition needs, particularly when it comes to fiber and fat, the two nutrients that are key for satiety," Andrews explains.

How Many Calories Should I Eat to Lose Two Pounds per Week?

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One pound is the equivalent of 3,500 calories. Burning or eliminating 500 calories from each day for one week will result in a 1-pound weight loss-in theory. To lose 2 pounds in one week, you'd need to cut out or burn 1,000 calories each day.

[Disclaimer: For healthy weight loss, EatingWell does not recommend a calorie goal of less than 1,200 calories per day. Below that, you will struggle to meet your daily nutritional needs. You may also struggle to stick to your plan long-term.]

However, now that it's clear that not all calories are equal, the seemingly simple calculation of "calories in, calories out" quickly becomes confusing. Indeed, that is no longer considered the best or most effective approach to weight loss. Instead, the recommendation is to focus on the quality, not just the quantity, of your daily calories. "Learning more about the nutrition content of your food is important to understand what I call 'the triad of satiety,' aka protein, fat and fiber," Andrews explains.

It's also necessary to understand what foods contain those nutrients. "This is more important than tracking the energy content-calories-of your food when it comes to making long-term, systemic changes to your diet," she says.

This is only a starting point, however, and people who are looking to make significant changes in their diet should consult with a registered dietitian to better understand their calorie needs and avoid restricting calories to the point that could result in negative health consequences. Ultimately, to lose weight you will need to restrict calories or burn more energy in any given day. Finding the right balance and goal number may take time as you adjust to what feels right for your body while also seeing the results you want.

A Word About Extreme Calorie Restriction

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Unfortunately, it is not uncommon to see some diets recommend extremely low calorie goals, such as below 1,200 calories. These levels are unlikely to sustain the energy needs of most healthy people for any length of time.

Additionally, along with the calorie restriction and unmet nutritional needs comes the question of the impact such restriction has on your metabolism. "When we go for long periods without food, our body starts to conserve energy, as it doesn't know when the next meal is coming," Andrews explains. "In basic terms, your body is going to lose water weight first, followed by some muscle tissue, and then it is going to slow down your metabolism and conserve fat as a consequence."

Learn More: Can Losing Weight Slow Your Metabolism?

Extreme calorie restriction, as well as excessive exercising without adequate calorie intake, can have lasting consequences on health, as Andrews explains. "While you may see some immediate movement on the scale, this won't equate to long-term results once you start eating normally again," she says. "And it could take time for your metabolism to recover. In addition, if your diet isn't meeting your micronutrient needs, you could see systemic effects, from brittle nails to hair breakage and impaired immunity." Other lasting consequences, such as amenorrhea (absence of menstruation) and decreased bone density, may also result from consuming inadequate calories over a long period of time.

Keep Reading: 10 Weight-Loss Tips That Actually Work (According to Science)

If You're Not Calorie Counting, Then What?

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The principles of many popular diets include calorie counting and calorie restriction. It might be in the form of using a calculation to tally points based on other nutrients in the food, or it could be weighing food and counting macronutrients. No matter the approach, the basis of popular diets typically relies on a measurement and reducing that measurement to result in weight loss.

Maika Luongo, M.S., R.D., L.D.N., is a telehealth dietitian who recommends that clients focus on an individualized approach when it comes to weight loss, but she doesn't completely rule out the basics of calorie counting as an educational tool. "Counting calories and/or using a calorie tracker raises awareness of actual calorie consumption, and it allows someone to visually see how much and what they're eating," she says. However, she also acknowledges that calorie counting is not for everyone, so intuitive eating may be a better approach. "There's no one-size-fits-all when it comes to losing weight," she adds.

The shift away from calorie counting has become increasingly popular in the health and wellness conversation. As Catherine Zymaris, M.S., R.D.N., C.D.N., C.N.S.C., of Simply A (RD) Foodie explains, taking the focus off a total calorie amount and looking at food habits is a better approach. "Instead of focusing solely on the amount of calories you need to reduce, being mindful and making small lifestyle changes can make a big impact," she says.

In fact, mindful eating is recognized as a means for improving diet quality and potentially leading to weight loss. Andrews agrees, pointing to the role emotion plays in food decisions. "Eating as a response to our emotional state can lead to overconsumption and a disconnect from satiety cues," she explains.

However, mindful eating is not the easy way to quick weight loss. In fact, it isn't really a diet, which is key to understanding this approach. "Intuitive eating is a more connected way to respond to our body's needs, but it takes some focus and an ability to identify other driving sources for hunger cues," Andrews adds.

Ultimately, the answer to lasting weight loss isn't a quick fix. "Weight loss isn't easy, and it's going to take some dedication, commitment and patience," Luongo says. "The best approach is to eat a well-rounded diet and not deprive yourself of specific foods or food groups. Not every day is going to be perfect, and that's OK. Pick up where you left off, and keep moving forward."

Read More: 4 Ways to Ditch the Diet Mentality and Be Healthier

EatingWell's meal plans are calorie-controlled to help you find the right one for your needs. More importantly, each meal-plan menu is chosen by a registered dietitian and filled with whole foods like fruits, vegetables, whole grains and healthy proteins and fats. They help take the guesswork out of healthy eating. Get our healthy meal plans here.

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7 Signs You Might Not Be Eating Enough Calories

Remember the old mantra "calories in vs. calories out"?

"This theory has been totally disproven," says Rachel Fine, R.D., a registered dietitian and owner of the nutrition counseling firm To The Pointe Nutrition. "I often bring up the famous 2016 New York Times article about some of the contestants from The Biggest Loser, who after several years of follow up, had reported gaining back most—if not all—of the weight that had been lost on the show."

GETTY / SUPREEYA CHANTALAO / EYEEM

Beyond weight gain, the study spelled out the negative impact of severe caloric restriction on metabolism, which can contribute to the common scale yo-yo.

"Creating an overall energy deficit is necessary for weight loss, but taking extreme measures to drastically reduce calorie intake is not advisable," says Michelle Hyman, M.S., R.D., C.D.N., a registered dietitian at Simple Solutions Weight Loss, nor is it sustainable.

Plus, if you're only considering how many calories you believe you're burning during spin class or your morning walk, you're ignoring all the hard work your body is doing behind the scenes. Experts estimate that your total daily energy use is broken down into three main parts:

• 70 percent: Basal metabolic rate, or how much energy your body needs completely at rest
• 10 percent: Thermic effect of food, AKA the number of calories your body burns simply digesting and absorbing what you eat
• 20 percent: Physical activity

We know that millions of Americans consume too many calories, but how many of us are actually eating too few? And could this be one of the issues in our obesity epidemic?

"While I can't give an exact number, I would say it's a lot more people than you might initially think. Most don't even know they aren't eating enough calories, and many times it has nothing to with being under- or overweight," says Lisa Moskovitz, RD, CDN, CEO of the private nutrition practice NY Nutrition Group in the New York City metro area.

The amount of calories you need per day varies based on several factors, including height, age, activity level, gender, and medical conditions, but here's Moskovitz's general rule of thumb:

• If you're sedentary, estimate 10 calories per pound (1,500 for a 150-pound person)
• If you're mildly active, estimate 13 calories per pound (1,950 for a 150-pound person)
• If you're moderately active, estimate 15 calories per pound (2,250 for a 150-pound person)
• If you're highly active, estimate 18 calories per pound (2,700 for a 150-pound person)

For perspective, here's what 2,000 calories per day looks like on our heart-healthy Mediterranean meal plan.

Considering the average woman included in the latest National Health and Nutrition Evaluation Survey (NHANES) reported that she consumed 1,803 calories per day, there's a fair chance you might want to add more to your plate to see a lower number on the scale. (Or to gain the weight and energy you need if you're currently underweight!)

So how do you know if you're underdoing it? Here are seven signs you might not be eating enough calories, according to RDs.

1. You're Constantly Hungry

"Restrictive dieting can result in sharp decreases in the body's fat stores, which further results in hormonal deficiencies that control appetite, such as leptin. We often see dieters chronically hungry and generally out-of-tune with their intuitive feelings of hunger and fullness," Fine says.

Intuitive eating helps you manage portions naturally, no calorie-counting required, by tuning in to your body's innate feelings of hunger and fullness.

Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened

2. You Constantly Think About Food

Uber-restrictive diets impact the body and the brain. One landmark study from World War II found that those who are hungry do more than plan future meals. They anticipate them so much they can barely think of anything else: Men forced to lose 25 percent of their body weight by severely restricting calories would dream, fantasize, talk and read about food almost obsessively (and struggled to focus on anything else).

3. You're Cranky

Speaking of that brain, the neurotransmitters that send brain signals to maintain your mood need calories to run normally as well.

"Without enough nutrients that help regulate and promote feel-good neurotransmitters in our brain, you may start to feel more down and less happy overall. Irritability can also be a big issue in those who aren't fueling properly," Moskovitz says. (P.S.: These well-balanced recipes may help turn that frown upside down.)

4. Your Muscles Are Going MIA

Every body has several different metabolic zones in terms of calorie consumption, Moskovitz explains: A weight-gain zone, a maintenance zone, a weight-loss zone and a "starvation" zone. The latter puts you at risk for nutrient deficiencies, and if you're also not eating enough to cover your basal metabolic rate (that 70 percent level we mentioned above), your body can go into storage mode and instead of using the calories you eat for energy. That way, the fat is handy as a protective mechanism since the body thinks it needs it.

While you might expect the body might start eating muscle for energy on a body with few fat stores, it does the same on a body that has extra fat stores too—if it thinks it needs an alternate energy source.

"That means you'll lose lean muscle mass which can also impact your bone health. It could put you at risk for osteopenia, or even osteoporosis," Moskovitz says.

5. You Have No Energy

Your body will do everything it can to fight back against the self-imposed state of famine to defend a genetically determined set point weight, Fine says. Restricting calories will cause the body to conserve energy to vital processes, meaning that you'll feel fatigued sooner.

"Without enough calories, your body will not have the fuel it needs for daily activities, let alone exercising at the gym," Moskovitz says.

6. You're Not Sleeping Well

Even though your energy is dragging, you may find that you struggle to sleep if you're chowing down on too few calories.

"Your body can't rest when it's looking for more nutrients," Moskovitz says.

7. If You're a Female, Your Period Hits Pause

Over time, the body learns to adapt to this "new normal" of a calorie deficit and becomes remarkably efficient at prioritizing what's vital—and what's not, Fine says. That means breathing and blood circulation take priority, and any non-essential processes (such as reproduction) get demoted.

"Reproduction, while essential for the survival of a species, is not essential for the survival of an individual being. For females, a missing period can be a sign of not eating enough calories. The hormonal imbalances that ensue further result in a vast number of negative impacts including impaired bone health," Fine says.

So if you're trying to conceive in the near future and you believe you might be eating too few calories, work with a dietitian to design a meal plan that includes a sufficient number of calories.

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Scallop Crudo with Truffle Vinaigrette

Gallery

Recipe Summary

Active:

15 mins

Total:

15 mins

Servings:

4

Nutrition Profile:

 

Dairy-Free

Nut-Free

Gluten-Free

Low-Calorie

Egg Free

Soy-Free

Heart Healthy

Nutrition Info

Ingredients

Ingredient Checklist

• ¼ cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon finely chopped shallot
• 1 tablespoon black truffle paste or black truffle oil (see Tips)
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper
• 8 large dry scallops, side muscle removed
• ½ cup microgreens
• 1 small fresh black truffle, shaved (optional; see Tips)

Directions

Instructions Checklist

• Step 1
  Whisk olive oil, vinegar, shallot, truffle paste (or truffle oil), salt and pepper in a bowl.
• Step 2
  Thinly slice scallops and arrange, slightly overlapping, on a plate. Spoon the vinaigrette over the scallops. Garnish with microgreens and shaved truffle, if desired. Serve immediately.
• Step 3
  To shave fresh truffles, use a truffle slicer, a mandoline or a vegetable peeler.

Tips

Tips: Truffle paste has a tapenade-like texture that mixes easily into sauces, vinaigrettes and stir-fries. Truffle oil is best used at room temperature or slightly warm for the best flavor. Look for both at well-stocked grocery stores and specialty markets. To shave fresh truffles, use a truffle slicer, a mandoline or a vegetable peeler.

Nutrition Facts

Serving Size: 2 Scallops & 2 Tbsp. Vinaigrette

Per Serving:

191 calories; 16 g total fat; 2.2 g saturated fat; 7 mg cholesterol; 268 mg sodium. 136 mg potassium; 6.9 g carbohydrates; 0.7 g fiber; 1 g sugar; 5.2 g protein; 56 IU vitamin a iu; 2 mg vitamin c; 27 mcg folate; 11 mg calcium; 1 mg iron; 16 mg magnesium;

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