How Many Calories Needed to Lose Weight 

Or Gain Weight



First you need to estimate how many calories you need to maintain your weight.  Look at the charts to get an idea.  Do not overthink it.  All information about calories is average information. Use You will always have to adjust how many calories you eat on a diet by eating more when you need to gain weight and eating less when you want to lose weight. Just think of this as your starting point starting point for losing weight or gaining weight. Consume fewer calories than your average daily calorie needs and you will lose weight. Consume more calories and you will gain weight.



Calories needed to maintain weight chart

As a reminder, knowing the calories to maintain weight is the starting point to controlling your weight. This chart was published by the FOOD AND AGRICULTURE ORGANIZATION OF THE UNITED NATIONS


If you would like to print this chart, here it is in pdf: Calories to Maintain Weight  PDF

If you would like a calculator go to this page:  https://www.ideal-weight-charts.com/calorie-calculator-to-lose-weight.html



Daily BMR Chart
 for individuals or groups of individuals of both sexes
Infants & children   Ages 10–18 y. and over 30 kg   Adults
    Column 1       Column 2 Column 3       Column 4 Column 5
Wt Wt MJ (kcal)   Wt Wt  Boys Girls   Wt Wt Men Women
(kg) (lbs)   (kg) (lbs) MJ (kcal) MJ (kcal)   (kg) (lb) MJ (kcal) MJ (kcal)
3 6.6 0.63 150   32 70.5 5.02 1200 4.69 1120   36 79.4 - - 4.2 1005
4 8.8 0.84 200   34 75.0 5.17 1235 4.85 1160   38 83.8 4.85 1160 4.37 1045
5 11.0 1.09 260   36 79.4 5.31 1270 5.02 1200   40 88.2 5.04 1205 4.54 1085
6 13.2 1.34 320   38 83.8 5.46 1305 5.17 1235   42 92.6 5.21 1245 4.73 1130
7 15.4 1.55 370   40 88.2 5.61 1340 5.31 1270   44 97.0 5.36 1280 4.9 1170
8 17.6 1.88 450   42 92.6 5.73 1370 5.44 1300   46 101.4 5.52 1320 5.06 1210
9 19.8 2.13 510   44 97.0 5.84 1395 5.56 1330   48 105.8 5.67 1355 5.23 1250
10 22.0 2.34 560   46 101.4 5.94 1420 5.67 1355   50 110.2 5.82 1390 5.4 1290
11 24.3 2.55 610   48 105.8 6.07 1450 5.75 1375   52 114.6 5.98 1430 5.52 1320
12 26.5 2.76 660   50 110.2 6.19 1480 5.84 1395   54 119.0 6.13 1465 5.65 1350
13 28.7 2.93 700   52 114.6 6.32 1510 5.9 1410   56 123.5 6.28 1500 5.75 1375
14 30.9 3.14 750   54 119.0 6.44 1540 5.98 1430   58 127.9 6.42 1535 5.86 1400
15 33.1 3.31 790   56 123.5 6.57 1570 6.05 1445   60 132.3 6.57 1570 5.96 1425
16 35.3 3.43 820   58 127.9 6.69 1600 6.09 1455   62 136.7 6.69 1600 6.05 1445
17 37.5 3.56 850   60 132.3 6.8 1625 6.13 1465   64 141.1 6.84 1635 6.15 1470
18 39.7 3.68 880   62 136.7 6.92 1655 6.23 1490   66 145.5 6.97 1665 6.23 1490
19 41.9 3.81 910   64 141.1 7.05 1685 6.32 1510   68 149.9 7.07 1690 6.32 1510
20 44.1 3.93 940   66 145.5 7.15 1710 6.4 1530   70 154.3 7.18 1715 6.4 1530
22 48.5 4.14 990   68 149.9 7.28 1740 6.46 1545   72 158.7 7.26 1735 6.49 1550
24 52.9 4.35 1040   70 154.3 7.41 1770 6.52 1560   74 163.1 7.34 1755 6.55 1565
26 57.3 4.52 1080                 76 167.6 7.43 1775 6.61 1580
28 61.7 4.67 1115                 78 172.0 7.49 1790 6.67 1595
30 66.1 4.81 1150                 80 176.4 7.55 1805 6.74 1610
                        82 180.8 7.59 1815 6.8 1625
                        84 185.2 7.66 1830 6.86 1640
                        86 189.6 7.7 1840 6.9 1650
                        88 194.0 7.74 1850 6.97 1665
                        90 198.4 7.78 1860 7.03 1680
                        92 202.8 7.82 1870 7.09 1695


Now it is easy. To lose weight just eat fewer calories than you take in.  I would suggest that you start off for the first 3 weeks eating between 20% less to 50% less than what you need to maintain weight.  After 3 weeks either take a break from the diet or go to about 20% less:


Example if you need 2000 calories to maintain weight then .8 X 2000 is 1,600 calories (20% less)

.5 X 2000 is 1,000 calories per day (50% less)



Now that you know how many calories a day it takes to lose weight, lets get started. I have lots of free calorie charts in html and pdf so you can either print them or download the pdf at ideal-weight-charts/ calorie counter chart

There is another way to count calories. This method was made popular by Robert Pritikin. Check out this page on using the density of calories needed to lose weight.