By Dt. Saurabh Kaushik in Weight Loss on 29 January 2025

How Many Calories Should You Eat To Lose Weight?

How Many Calories Should You Eat To Lose Weight?

As a dietitian, I often hear one common question from people trying to lose weight: How many calories should I eat to lose weight? It’s a simple question, but the answer can vary for everyone, depending on various factors such as age, activity level, metabolism, and overall health. 

However, there's one thing that's certain – a calorie deficit is crucial for weight loss, no matter how much exercise you do. In this blog, we’ll break down everything you need to know about how many calories you should be eating to achieve your weight loss goals.

Understanding Maintenance Calories and Calorie Deficit

To lose weight effectively, you must first understand your maintenance calories—the energy your body needs to function daily without gaining or losing weight.

Once you know your maintenance calories, creating a calorie deficit is key. This means consuming fewer calories than your body needs, forcing it to burn stored fat for energy. For example:

  • If your body requires 2000 calories daily, reducing your intake to 1500-1800 calories creates the deficit needed for weight loss.

Several factors influence your maintenance calorie needs, including:

  • Activity level: The more active you are, the more calories your body needs.
  • Age: As you age, your metabolism naturally slows down, which may reduce the number of calories you need.
  • Gender: Generally, men tend to have higher calorie needs due to greater muscle mass.
  • Metabolic rate: Some people have a naturally faster metabolism, requiring more calories, while others may burn fewer calories at rest.

And remember, a certified dietitian can be an invaluable resource in managing and tracking your calories. They can help tailor a diet plan based on your specific needs, activity levels, and health goals, ensuring that you’re not just losing weight, but doing so in a healthy and sustainable way.

How Many Calories Do You Need to Lose Weight?

Now comes the question, how many calories you actually need to lose weight in a healthy manner.

A general recommendation for healthy weight loss is to reduce your calorie intake by 500-750 calories daily, which leads to losing 1-2 pounds per week.

  • Women: Aim for 1200-1500 calories per day.
  • Men or Highly Active Individuals: Aim for 1500-1800 calories per day.

Avoid going too low in calories to prevent nutrient deficiencies and maintain energy levels.

And the balance can be achieved by tracking. Monitoring your calories helps you ensure that you stay in a deficit without unintentionally overeating. 

Here are simple and effective methods for calorie tracking:

  • Use apps like MyFitnessPal or Cronometer to track your food intake.
  • Weigh your food with a kitchen scale for accurate portion sizes.
  • Read nutrition labels for key information on calories and serving sizes.
  • Pre-plan your meals and snacks to stick to your calorie goals.
  • Keep a food journal to track your daily intake.

Prioritize Nutrient-Dense Foods While Cutting Calories

Reducing calories doesn’t mean sacrificing nutrition. Instead, focus on nutrient-dense foods that support your health while keeping you in a deficit.

Include the following in your meals:

  1. Lean Proteins: Tofu, tempeh, quinoa, legumes.
  2. Vegetables and Fruits:
    • Leafy greens (spinach, kale).
    • Berries (blueberries, strawberries).
    • Cruciferous vegetables (broccoli, cauliflower).
    • Citrus fruits (oranges, grapefruits).
  3. Healthy Fats: Avocados, nuts, flaxseeds, chia seeds, olive oil.

These foods provide essential vitamins, minerals, protein, and healthy fats to fuel your body, support metabolism, and maintain muscle mass during weight loss.

The Risks of Eating Too Few Calories for Weight Loss

While creating a calorie deficit is essential for weight loss, eating too few calories can have detrimental effects on your body. Extreme calorie restriction can have several risks like:

  • Nutrient deficiencies: Insufficient vitamins and minerals can affect overall health.
  • Slower metabolism: Severe calorie restriction can slow down your metabolism, making it harder to burn fat.
  • Muscle loss: Not consuming enough protein can cause muscle breakdown instead of fat loss.
  • Fatigue and irritability: Lack of energy from insufficient calories can lead to tiredness, mood swings, and irritability.

To avoid these risks, it’s essential to consume enough calories to fuel your body and ensure a balanced intake of nutrients.

How to Manage Your Calories

Now that you have learnt how important it is to maintain calories, know that it isn’t as difficult as it sounds. Here are 8 simple ways to help you stay on track:

  1. Avoid eating late at light to promote proper digestion and sleep.
  2. Do portion control to avoid overeating.
  3. Prepare meals in advance to control what you eat.
  4. Track your calories using apps or food journals.
  5. Focus on whole foods or unprocessed foods like fruits, vegetables, and whole grains.
  6. Cut back on sugary drinks like soda, sweetened coffee, and juices.
  7. Increase protein intake to prevent overeating.
  8. Drink plenty of water to curb unnecessary cravings.

13 Best Low-Calorie Foods to Include in Your Weight Loss Diet

Here are some of the best low-calorie foods for weight loss that are both nutritious and easily available.

1. Cucumber (Kheera)

They are abundant in water, making them a great hydrating snack. They are low in calories and help keep you feeling full.

  • Best for: Afternoon snacks or as a refreshing addition to salads.
  • Dishes: Enjoy them raw, toss them into a fresh salad, or pair them with yogurt and mint for a cooling raita.

2. Bottle Gourd (Lauki)

An excellent low-calorie vegetable that helps in digestion and is great for weight loss. Its high water content helps you stay hydrated and supports detoxification.

  • Best for: Lunch or dinner.
  • Dishes: Prepare lauki sabzi, make a soup, or cook it with tomatoes and spices for a delicious, light meal.

3. Spinach (Palak)

A nutrient-rich, low in calorie leafy vegetable that is full of vitamins like A, C, and K. It’s perfect for boosting energy and helping your body burn fat effectively.

  • Best for: Breakfast, lunch, or dinner.
  • Dishes: Add spinach to your morning smoothie, make a palak paratha, or enjoy a light palak curry for dinner.

4. Tomatoes

Best food to maintain calorie intake for weight loss! They are naturally low in calories but rich in antioxidants, including lycopene. They’re perfect for making your dishes flavorful while keeping your calorie intake in check.

  • Best for: Lunch, dinner, or even snacks.
  • Dishes: Make a tomato and cucumber salad, blend them into a soup, or top your roti with a fresh tomato-based chutney.

5. Cauliflower (Gobi)

A versatile vegetable with very few calories but lots of fiber. It can be used in a variety of dishes to add texture and flavor while keeping your calorie count low.

  • Best for: Dinner or as a snack.
  • Dishes: Make a healthy cauliflower stir-fry, roasted gobi, or even use it as a substitute for rice in the form of cauliflower rice.

6. Carrots (Gajar)

A great source of fiber and vitamin A, carrots are crunchy, low in calories, and perfect for snacking when you're feeling hungry.

  • Best for: Snacks or salads.
  • Dishes: Enjoy them raw as a snack, add them to your vegetable salad, or make a simple carrot curry with cumin and spices.

7. Green Beans (French Beans)

Low-calorie, high-fiber vegetables that are great for maintaining a healthy digestive system. Green beans can be used in both vegetarian and non-vegetarian meals.

  • Best for: Lunch or dinner.
  • Dishes: Toss green beans in a stir-fry with onions and spices, or add them to a vegetable curry for a hearty meal.

8. Buttermilk (Chaas)

A low-calorie drink that aids in digestion and keeps you hydrated. 

  • Best for: Midday drink or alongside meals.
  • Dishes: Drink a glass of chaas as a side to lunch or dinner. You can also make spiced buttermilk with cumin powder, salt, and cilantro for a refreshing option.

9. Bitter Gourd (Karela)

Although bitter in taste, karela is packed with antioxidants and is one of the best low-calorie foods for weight loss. It helps in regulating blood sugar levels and supports fat-burning.

  • Best for: Lunch or dinner.
  • Dishes: Prepare karela sabzi, sauté with onions and tomatoes, or stuff it with spices for a healthy, bitter snack.

10. Tofu (Soy Paneer)

A great source of plant-based protein and low in calories. It is the best substitute for paneer and is suitable for vegetarians and vegans alike.

  • Best for: Lunch or dinner.
  • Dishes: Make a tofu stir-fry with vegetables, add it to your salads, or even make tofu tikka as a delicious appetizer.

11. Methi (Fenugreek)

Methi leaves and seeds are low-calorie and rich in fiber. They can help regulate blood sugar levels, support digestion, and even promote fat loss.

  • Best for: Breakfast or as a side dish.
  • Dishes: Make methi thepla, add fresh methi leaves to your salads, or prepare methi paratha for a fiber-rich meal.

12. Mushrooms

Low in calories but rich in vitamins, minerals, and antioxidants. They add a savory flavor and are perfect for plant-based meals.

  • Best for: Lunch or dinner.
  • Dishes: Sauté mushrooms with garlic and herbs, add them to a vegetable stew, or stuff them with a healthy filling for a satisfying meal.

13. Low-Fat Yogurt

Yogurt is an excellent source of protein and probiotics, but choosing the low-fat variety ensures you’re keeping calories in check. It’s a great addition to your diet to support digestion and help with weight loss.

  • Dishes: Enjoy a bowl of plain low-fat yogurt with fruits and nuts, or mix it into your smoothies and curries for added creaminess.
  • Best for: Snacks or breakfast.

Get a Customized Calorie-Deficit Diet Plan for Weight Loss At Aura

Each person has a unique body with different needs, so a customized calorie plan is essential for effective weight loss. What works for one person may not work for another due to differences in metabolism, muscle mass, and activity levels.

This is where working with a certified dietitian at Aura The Diet Clinic comes in. We ensure that your calorie intake is personalized and tailored to your weight loss goals. Our professional dieticians can create a balanced meal plan for you, guide you about how to burn calories while maintaining your nutrient intake, track your progress, and adjust your calorie intake as needed. With this, you will achieve weight loss safely and sustainably without compromising your health.

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