How can I calculate my calories?

When it comes to losing weight, a general rule of thumb is to consume 500 fewer calories than needed to maintain your present weight . Doing this every day can help you lose about 1 pound per week.

It’s a common question many registered dietitians hear. The truth is, it’s not a one-size-fits-all answer. In general, the 2015-2020 Dietary Guidelines suggest that adults will likely need somewhere between 1,600 and 3,000 calories per day — a wide range.

1kg of fat is 7,700 calories . To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: