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Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

A very common question for anyone looking to drop a few pounds is, “how many calories should I eat to lose weight?” Check out these frequently asked questions about dieting and calorie consumption.

In this article:


How Many Calories Should I Eat to Lose Weight | FAQs

What Are Calories?

Calories are units of energy measurement. Foods, drinks, supplements, and even condiments all contain calories. We can also measure how much energy we use by counting the calories we burn in a day.

If you want to achieve your fitness goals, you need to be mindful of how many calories you consume in a single day. Remember: to lose weight, the basic rule is to be in caloric deficit – eat fewer calories than you burn.

How Many Calories Should I Eat to Lose Weight?

The amount of calories you need to eat depends on a number of different factors including your age, weight, body, gender, and activity level. That being said, each person has unique individual attributes that are the basis of caloric needs and consumption.

The average female requires approximately 2,000 calories per day, while males generally require around 2,500 calories. With these basic needs in mind, to maintain weight, a female should target a diet consisting of 2000 calories and males should consume 2500 calories.

With respect to weight loss, being in a caloric deficit is the goal. In general, a healthy deficit is 300-500 calories below an individual’s caloric needs. Considering the above information, women should target 1500-1700 calories per day and men should target 2000-2200 calories per day.

How Do I Keep Track Of The Number Of Calories I Consume?

If you want a more accurate number to follow, you can use a calorie calculator. There are plenty of online calculators that can help you determine how much you need to eat to lose weight and maintain lean muscle.

Keep in mind that these are just tools to help you count your calories. They can assist you in creating a fitness plan, but they won’t be your complete diet guide.

If you’re looking for a more customized fitness plan, men can try the Custom Diet and Training Plan for Him by V Shred. Similarly, women can check out Custom Diet and Training Plan for Her. 

How Many Calories Should I Eat to Lose Weight Without Exercise?

While you may be able to shed off a few pounds through calorie-restriction alone, you’ll also be sacrificing lean muscle by doing so. If you want to achieve a lean, fit body, you need to combine proper diet with regular exercise.

How Can I Lose Weight Without Starving Myself?

The best way to still feel full even if you’re cutting back on calories is to avoid junk foods that offer zero nutrients. Chips, cakes, and beer contain empty calories that don’t provide any nutritional value.

If you want to feel full even on a low-calorie diet, opt to eat healthier meals with vitamins and nutrients. Also, replace sugary drinks such as sodas and juices with water, black coffee, or unsweetened tea.

Additionally, proteins and healthy fats help satiate the human body, meaning that consumption of protein-rich and healthy fatty foods will help to keep you fuller for longer periods of time.

Tip: A good way to avoid unhealthy snacking is to prepare your meals ahead of time. This is what we call meal prepping.

Having your meals prepped and ready to grab and go often helps individuals stick to a plan and improves their will-power to abstain from snacking on simple, empty calorie snacks.

If you don’t know how to cook even a single dish, don’t worry. You can check out our recipe guide here at V Shred for loads of healthy, delicious, and nutritious meals.


Ditch the junk and switch to these healthy, delicious snacks by V Shred instead:

One of the best ways to lose weight is to decrease the calories you consume while increasing the amount of exercise you do. If you’re having trouble dieting, you can start by making small, effective changes that will lead to big changes in the long run.

Something as simple as cutting out fast food from your diet will go a long way in your fitness journey. Overall, remember to eat healthy, consume fewer calories, load up on nutrients, maintain a diet rich in proteins and healthy fats, and drink plenty of water.

Did this article help you understand how to lose weight through dieting? Share your thoughts with us in the comments section below!

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