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.

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

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.