This is a simple but highly accurate scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce calorie intake.

Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight.

 The calculator is based on the Mifflin-St. Jeor equation, a formula that has been shown to be an accurate way of estimating calorie needs in numerous studies (1Trusted Source2Trusted Source).

How Many Calories Should You Eat on Average?

The average woman must eat about 2000 calories each day to keep up, and 1500 calories to reduce one pound of weight weekly. The average man needs 2500 calorie consumption to keep, and 2000 to reduce one pound of weight weekly.

However, this depends upon numerous factors. Included in these are age, elevation, current weight, activity levels, metabolic health insurance and several others.

What Are Calories?

A calorie is a device that steps energy. Calorie consumption is usually used to gauge the energy content of foods and drinks. To lose excess weight, you need to consume fewer calorie consumption than the body burns every day.

The Best Online Calorie Counters

This is a set of free sites where you can insert foods you’re eating to keep an eye on your calorie consumption: 5 Best Calorie Counter-top Websites and Apps.

All of them are available online and include applications for iPhone/iPad and Android devices.

It’s strongly suggested to employ a calorie counter-top for at least a couple of days, to observe how many calories, carbs, protein, excess fat, fiber, minerals and vitamins you’re truly eating.

Viewing the figures such as this can frequently be an eye-opener.

How to Reduce Calorie Intake Without Starving Yourself

Calories are simply a measure of energy.

It’s a known fact that to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn

When it comes to losing weight, protein is the king of nutrients.

Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort.

Studies show that protein both increases your metabolic rate and helps curb your appetite (3Trusted Source).

Because protein requires energy to metabolize, a high-protein diet can increase calories burned by 80–100 calories per day (4Trusted Source5Trusted Source6Trusted Source).

Protein is also by far the most filling nutrient. One study showed that people who ate 30% of calories as protein automatically ate 441 fewer calories per day (7Trusted Source).

In other words, you can easily increase calories out and reduce calories in just by adding protein to your diet.

Protein can also help fight cravings, which are the dieter’s worst enemy.

In one study, 25% of daily calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8Trusted Source).

If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake.

Not only will it help you lose, it will also prevent or at least significantly reduce weight regain, in case you ever decide to abandon your weight loss efforts (9Trusted Source10Trusted Source).

For more details, read this in-depth article about how much protein you should eat.

 

SUMMARY

Increasing your protein intake can boost metabolism, fight cravings and significantly reduce appetite. This can lead to automatic weight loss.

 

2. Avoid Sugary Soft Drinks and Fruit Juices

Another not too difficult change you may make is to remove liquid sugar calories from your daily diet.

This consists of sodas, fruit drinks, chocolate milk and other beverages with added sugar.

These products tend the most fattening facet of the present-day diet, as the human brain doesn’t register water calories just as solid calories.

For this good reason, taking in sugary soda pop doesn’t make the human brain automatically compensate with you take in less of other activities instead (11Trusted Source, 12Trusted Source).

Studies show that sweet drinks are strongly associated with an increased threat of weight problems, with one research in children teaching a 60% increased risk for every daily serving of the sugar-sweetened drink (13).

The harmful ramifications of sugar exceed weight gain. It could have disastrous results on metabolic health insurance and raise your threat of many diseases (14Trusted Source).

Though smaller amounts of natural sugars from foods like fruit are fine, huge amounts from added sugar and sweet drinks is an absolute disaster.

 

SUMMARY

It’s important to avoid sugary soft drinks and fruit juices since liquid sugar is the single most fattening aspect of the Western diet.

 

3. Drinking More Water Can Aid Weight Loss

One very easy technique to increase weight reduction is to drink much more water.

This can boost the number of calories you burn off for 90 minutes (15Trusted Source, 16Trusted Source).

Consuming about 8 eyeglasses (add up to 68 ounces or 2 liters) of drinking water each day can cause you to burn off about 96 more calories.

However, the timing of when you drink drinking water maybe even more important, as having it before foods can lessen hunger and cause you to automatically eat fewer calorie consumption (17Trusted Source).

In a single 12-week study, taking in 17 ounces (0.5 liters) of drinking water around 30 minutes before foods made people lose 44% more excess weight (18Trusted Source).

When coupled with a healthy diet plan, drinking more drinking water (especially before meals) does look like helpful if you want to lose weight.

Caffeinated beverages such as coffee and green tea extract are also excellent. Their caffeine content can relatively increase metabolism, at least for a while (19Trusted Source, 20Trusted Source).

 

SUMMARY

Studies have shown that drinking water can boost metabolism. Drinking it half an hour before meals can help you eat fewer calories..

 

4. Exercise and Lift Weights

When we eat fewer calories, our bodies compensate by saving energy, making us burn less.

This is why long-term calorie restriction can significantly reduce metabolism.

Not only that, but it can also lead to loss of muscle mass. Muscle is metabolically active, so this can reduce metabolism even further.

The only proven strategy to prevent this effect is to exert your muscles by lifting weights.

This has been repeatedly shown to prevent muscle loss and stops your metabolism from slowing down during long-term calorie restriction (21Trusted Source22).

Of course, if you’re trying to lose weight, you don’t want to just lose fat, you also want to make sure that what is beneath also looks good.

If you can’t get to a gym, consider doing bodyweight exercises at home, like push-ups, squats, sit-ups, etc.

Doing some cardio like walking, swimming or jogging can also be important — not necessarily for weight loss but for optimal health and general wellbeing.

Of course, exercise also has a variety of other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy and feeling better every day (2324Trusted Source25).

 

SUMMARY

Lifting weights is important, as it reduces muscle loss and prevents your metabolic rate from slowing down.

 

5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars

Trimming carbs is an effective way to lose excess weight, as it reduces appetite and enables you to eat fewer calories automatically (26, 27Trusted Source, 28Trusted Source).

Studies show that eating a low-carb diet until fullness can cause you to lose about 2-3 times more excess weight when compared to a calorie-restricted, low-fat diet (29, 30Trusted Source, 31Trusted Source).

Not just that, but low-carb diets likewise have a great many other benefits for health, especially for individuals with type 2 diabetes or metabolic syndrome.

Nevertheless, you don’t have to visit low-carb. Simply make sure that you eat quality, fiber-rich carbohydrate resources, focusing on entire, single-ingredient foods.

If you adhere to real foods, the precise composition of your daily diet becomes less important.

 

SUMMARY

Cutting carbs may aid weight loss but reducing appetite and making you eat fewer calories.

 

The Bottom Line

This is a set of free sites where you can insert foods you’re eating to keep an eye on your calorie consumption: 5 Best Calorie Counter-top Websites and Apps.

All of them are available online and include applications for iPhone/iPad and Android devices.

It’s strongly suggested to employ a calorie counter-top for at least a couple of days, to observe how many calories, carbs, protein, excess fat, fiber, minerals and vitamins you’re truly eating.

Viewing the figures such as this can frequently be an eye-opener.