Current dietary guidelines recommend adults should consume between 1,600 and 3,000 calories (energy from food) per day. People who are active, especially athletes, need more calories than those who are not. And if you’re younger, you need more calories than an older person whose metabolism has slowed with age.
To lose about 1 or 2 pounds per week, you need a deficit (more calories burned than consumed) of 500 calories each day. You can do this by limiting your intake of higher-calorie, less nutritional foods and burning extra calories with physical activity. You can use a heart rate monitor, smart watch or an activity tracker or app to keep track of the calories you burn.
What are the best foods for weight loss?
The best foods for weight loss typically include a variety of fruits and vegetables, whole grains, lean proteins, healthy fats and plenty of water, Pratt says. Your body uses protein to build muscle, so protein-rich foods can help you hold on to your muscle mass as you shed pounds.
Even when you’re trying to cut calories, it’s important to meet your nutrient needs. It’s recommended your diet is made up of:
- 45% to 65% carbohydrates.
- 20% to 35% fat.
- 10% to 35% protein.
Fat contains 9 calories per gram, while carbohydrates and protein give you 4 calories per gram. So, if you follow a 2,000-calorie diet, you’d want:
- 225 to 325 grams of carbohydrates.
- 44 to 78 grams of fat.
- 50 to 175 grams of protein.