• How many calories should you eat each day to lose weight? This can be an important question to ask, especially if you’re looking to lose weight in the long term. Eating the right amount of calories can be a huge part of losing weight and staying healthy, but it can also be confusing to figure out exactly how many calories you should be eating each day! This article will help you figure out exactly how many calories you should eat each day to lose weight.

• Calories are a measurement of energy. Your body's cells need the energy to make the chemical reactions necessary for life. The amount of calories you need depends on how active you are, your age, and your gender. Most women between the ages of 19 and 70 need about 2,000 calories per day. Men in the same age group should consume around 2,500 calories each day. Keep in mind that these are approximations, so take care to make adjustments depending on your circumstances.

Know how many calories you should eat

Keeping track of calories is a great way to make sure you're eating enough. If you’re trying to lose weight, experts recommend that women consume between 1,600 and 2,400 calories per day and men consume between 2,000 and 3,000 calories per day. If you want to maintain your current weight, experts recommend consuming between 1,200 and 1,800 calories daily. Talk with your doctor or a registered dietitian if you think you need help figuring out how many calories are right for you based on your lifestyle and health history.

Pick foods that are low in calories but high in nutrients

If you’re trying to lose weight, it’s a good idea to consume at least five servings of vegetables and fruits each day. While vegetables and fruits provide just a few calories per serving, they are jam-packed with nutrients that help you maintain a healthy weight. Keep in mind that not all calories are created equal; while some foods may be high in calories but low in nutrition, other foods may have fewer calories but more nutritional value. For example, one medium-sized banana is about 100 calories, whereas 2 tablespoons of peanut butter have about 190 calories—but also lots of protein and fiber.

Use your body weight as a guide

If you're a woman, aim for around 1,800 calories a day. If you're a man, shoot for around 2,500. If your calorie needs are higher because of an active lifestyle or because you have more than 30 pounds to lose (or more than 15 if you’re over age 50), then it's OK to eat up to 300 additional calories a day. Use those at any time and be sure not to let them creep too close to dinner time—it'll take longer for your body to burn them off and could cause you to avoid bigger meals in favor of snacks throughout the day.

Don’t go hungry!

Going long periods without eating can backfire—even if you’re trying to lose weight. When your body doesn’t get food for a prolonged period, it will first use up stored sugar (glycogen) and then turn to muscle tissue for energy. This slows down your metabolism, making it harder for you to burn calories at a fast rate even when you do start eating again. Eating small, frequent meals helps keep blood sugar levels stable and keeps hunger at bay so that you’re less likely to overeat later on in the day.

Tips and tricks

Do you often wonder how many calories should you eat a day? Are you unsure of what’s too little and what’s too much? Most dieticians recommend that men consume between 2,400 and 3,000 calories per day (depending on your activity level), while women require about 1,800 to 2,400. That's because your body uses calories for more than just physical movement—it also needs the energy to function properly. These are called resting metabolic rate (RMR) calories and they account for at least 70 percent of your daily calorie burn. Resting metabolic rate includes all of your basic bodily functions such as breathing, circulating blood, regulating temperature, and maintaining muscle mass.