How Many Calories Should I Eat For Weight Loss

There are a lot of variables to consider when it comes to calculating how many calories you should consume in order to lose weight, including age, activity level, and current weight.[1]

The general rule of thumb is that you need to create a calorie deficit in order to lose body weight. While the starting point is usually 1,500 to 1,800 calories per day for men,[2] the specific number for you depends on a lot of factors.

To figure out how many calories you need to be consuming to create this deficit, you can start by calculating your basal metabolic rate (BMR), which is the number of calories your body burns at rest. To calculate the BMR, here is the formula:

BMR = 66.5 + (13.75 x current weight in kg) + (5.003 x height in cm) - (6.75 x age)

• Not active: BMR x 1.2
• Minimally active (one to three days per week of exercise or activity): BMR x 1.375
• Moderately active (three to five days per week of moderate activity or sports): BMR x 1.55
• Very active (six to seven days per week of hard exercise): BMR x 1.72
• Athletic (hard exercise at least twice per day): BMR x 1.9

For example, let's say you are a thirty-year-old man who weighs 68 kilos and stands at 183 cm. Your BMR would be approximately 1,715 calories. If you’re minimally active, then your calorie need is approximately 2,358 calories per day.

Generally, a recommended weight loss deficit is 500 calories per day. Thus, your estimated calorie intake per day can be around 1,858.

You can try a smaller deficit at first, then work your way up to building a sustainable routine. Most smartwatches nowadays come with calorie counts, so you can use them to help you monitor how much you burn. However, it is important to note that this is just a general guide and that you should speak with your Mosh doctor to determine the best caloric intake for you specifically to ensure you remain healthy and your diet plan is sustainable.

At Mosh, we provide weight loss programs where you can receive weekly meal plan guides as well as unlimited consultations with your Mosh health practitioners.

However, regardless of which program you enrol in, you’ll have the support of a virtual community of people who share your objectives. You’ll also have access to our comprehensive progress dashboards so you can keep track of your development.

For adult males, the average daily calorie intake typically ranges from 2,000 to 3,000 calories if they are not on a calorie deficit plan. This range accounts for variations in age, activity level, and individual metabolism. The 2020-2025 Dietary Guidelines for Americans suggest that most adult men require between 2,200 and 3,000 calories per day. Younger men, particularly those aged 19-30, may need up to 3,000 calories daily, especially if they lead an active lifestyle.

However, it's best to consult with a Mosh doctor to determine how many calories you should consume each day to maintain a healthy weight.

Our doctors at Mosh prioritise your health and will give personalised advice that is in your best interest. This may include medical, over-the-counter, and coaching solutions, as deemed necessary for your situation.

Adult females generally require less calories, with the average daily intake ranging from 1,600 to 2,400 calories to maintain weight. The 2020-2025 Dietary Guidelines for Americans recommend that most adult women consume between 1,600 and 2,400 calories per day.

For women aged 19-30, the upper end of this range (2,000 to 2,400 calories) is more common, particularly for those who are moderately active. It's important to note that these figures are general guidelines, and individual calorie needs may vary based on factors such as height, weight, activity level, and overall health.

It's normal to feel frustrated when trying to lose weight and be tempted to take shortcuts, but our community is here to help keep you motivated and on the right track. Keep in mind that weight loss results may take 2 to 4 weeks to appear and every body responds differently, so don't put too much pressure on yourself.

The process of reducing calories can result in fatigue, especially if you are used to consuming large amounts of food. This is usually temporary and will go away after a few days as your body adjusts to the new energy intake.

Eating a healthy diet with fruits, vegetables, and whole grains, along with regular exercise, can improve your energy levels, not just the average number of calories you consume per day.

If you have any questions or concerns about the best way to lose weight, healthy foods, or how to exercise, you can ask your Mosh doctor. Our doctors are dedicated to men's health and will provide advice that is tailored to your needs and goals. You can easily access this service online, without waiting in line or worrying about privacy.

To start, simply fill out a questionnaire about your weight loss concerns, and a Mosh doctor may reach out via text, call, or video chat to discuss your plan if necessary.

While there is no magic bullet for weight loss, the best way to start making progress is by making small changes that you can sustain for the rest of your life.

That’s why we’ve created the Mosh weight loss programs – designed to help you lose weight by providing you with options like structured meal plans, counselling, and a virtual community of men who are on the same page as you are.

Whether you need help with weight management or losing weight for health reasons or want to shed a few pounds to get into better shape. 

Ready to take the next step in your journey to cut calories and improve your overall health? Let Mosh be your partner in achieving your weight loss goals. With personalised support and expert guidance, Mosh offers the tools you need to make lasting changes.

Take our free weight loss quiz today and discover how our tailored weight loss services can help you regain confidence and embrace a healthier lifestyle.

To kickstart your weight loss journey, you generally want to consume fewer calories than your body burns. A good rule of thumb is to aim for a deficit of about 500 to 1000 calories a day, which can help you lose about 1 to 2 pounds a week. But hey, you can use a weight loss calculator to get a more personalised estimate!

A calorie deficit means you're consuming fewer calories than your body needs to maintain its current weight. It's super important for weight loss because when your body is in a deficit, it starts using stored fat for energy, which leads to weight loss over time.

Counting calories can be pretty straightforward! Start by figuring out your daily calorie needs using a calorie calculator. Then, track what you eat to ensure you're cutting back more calories than you need. There are tons of apps out there to help you keep track of your intake!

You can enjoy your favourite foods while still working towards your weight loss goals. Just remember to practice portion control and try to eat less calories overall. Balance is key—don’t be too hard on yourself!

To maintain your current weight, you'll want to consume the same number of calories your body burns each day. This is often referred to as your daily calorie needs. You can calculate this using a weight loss calculator or other online tools!

Eating too few calories can lead to muscle loss, fatigue, and nutritional deficiencies. It’s essential to strike a balance between reducing calorie intake and still getting enough nutrients to fuel your body. Aim for a healthy weight loss approach!

To cut down calories without feeling deprived, focus on incorporating more low-calorie, nutrient-dense foods into your diet. Think fruits, veggies, and whole grains. They're filling and can help you stay satisfied while still keeping your calorie count low.

The best strategy for long-term weight loss is to make sustainable lifestyle changes. This includes eating fewer calories, being active, and incorporating healthy habits that you can maintain over time. Consistency is key!

Yes, you can absolutely lose weight without meticulously monitoring calorie consumption! Focusing on portion control and eating more whole, unprocessed foods can naturally help you eat fewer calories while still enjoying what you eat.