How many calories should I eat per day for weight loss?

Calculating calorie intake per day is a very common request. You can reach out to your dietitian through your Gainful profile or at rd@gainful.com to get an estimation, or you can use the method described below.

If you track your food intake for a few days in an app like MyFitnessPal (assuming you continue to eat as you normally do, without any dramatic differences), it will tell you how many calories you consume per day. If you have been maintaining your weight at that daily caloric intake, then that intake is more or less your caloric maintenance.

From your caloric maintenance level, you'll need to restrict some calories to lose weight. About a 500-1,000 calorie deficit is appropriate for a healthy 1-2 pound weight loss per week. Make small changes and continue to monitor your weight. If your maintenance calories are already low, avoid dropping them too much, because you still need enough calories, protein, and other nutrients to stay healthy.

Your exercise also contributes to your calorie balance. The more you exercise and the more active you generally are throughout the day, the more calories your body will use. If you use more calories in your day, that allows you to eat more in your diet, and still be in the deficit for weight loss.