How many calories should you eat per day to lose weight?

Many of us probably wonder how many calories are spent per day while doing ordinary routines. No one can definitely answer this question, because calorie consumption depends on our gender, age, height, weight, as well as on physical activity.

The number of calories burned directly depends on your weight, gender, exercise intensity, and metabolic rate. As you can imagine, the figures given below are rather arbitrary. However, you will find them on most specialized calorie calculating sites. 

It is believed that such data are the average, that is, in our case, they are suitable for women weighing from 65 to 70 kilograms. However, even if your weight is different from the above, our article will help form an idea of ​​the work of your body and the expenditure of energy that occurs during the day.

Photo by Victoria Alexandrova on Unsplash

It is no secret that those calories that enter our body during the day should be in the same volume (and if you want to lose weight, then more) and spent, otherwise, the excess will be deposited in fat. This is why it is important to know how much has gained and how much has departed. 

Of course, the more we move, do physical exercise, and active leisure activities, the more likely it is that we will not gain weight. But it is not always possible to get to the gym. So how to "burn" the excess. Let's figure it out.


So, to repeat the important points that we must always consider:

- if we eat more than we expend energy, our weight will gradually increase;

- if we eat as much as our body needs to cover energy needs, our weight is stable;

- if we eat less than the body needs to provide itself with energy, it will use it from fat reserves, and this will lead to weight loss. 

Photo by Louis Hansel on Unsplash


What exactly our body spends energy on?

- basic energy exchange;

- performing any work or physical activity - this takes 15-30% of incoming kilocalories, depending on the type of activity;

- digestion and assimilation of food - the body spends 5-10% of the energy consumed to work on the digestion of food.


Even when we (as it seems to us) are not doing anything: sleeping, lying on the couch - our body wastes energy. Calories are needed for everything: for breathing, for maintaining a comfortable body temperature, for the beating of our heart. 

Photo by alan KO on Unsplash

How to calculate the number of calories burned?

Use our calculator for that.

For the calculation, approximate data are taken, since the rate of calories spent per day depends on gender, age, height, weight, individual characteristics of the body, and, by the way, on the season. 

Excess calories which were spent during exercise and work must be replenished if your task is to maintain the result or gain body weight.


Counting calories, eating based on lifestyle and goals is an important part of everyone's lifestyle. How nice it is to realize that you are giving the body the energy it needs, and all of it goes only to support life, and not to gain excess weight. It is worth trying to spend just one day counting calories, and you will understand that everything is very simple. 

We draw up an individual meal plan, help you count calories, we do not put you on a diet, but we help you choose your best way of life!

Julia Stecher is an award-winning fitness model, professional nutritionist, and certified personal trainer who provides personal training services in Zurich and online.

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