- First calculate your personal BMR (as above). This will tell you the minimum number of calories you should get each day.
- Then, you also need to know how many calories you need each day to maintain your current weight, so you can subtract calories accordingly to determine the ideal daily calorie limit for you.
The number should be somewhere between your BMR and the number of calories you need to maintain your current weight.
As a guide, the average man needs about 2,500 calories and the average woman needs 2,000 calories a day to maintain their weight.5
However, we’re all different, so calculating your calories based on your individual specifications will give you the most accuracy.
You should also take into account your level of physical activity. If you have an active job or exercise regularly, you won’t need to cut as many calories to lose weight as someone with a more sedentary life.
The best way to get an accurate result is using an online calculator, where you can enter your vital statistics and your activity level. This one by the NHS will tell you your recommended daily calorie intake to lose weight if you’re overweight.6
Then, you can subtract some calories, creating a deficit, while still staying above your BMR calories.
For weight loss, a general rule of thumb is to create a daily deficit of no more than 500 – 600 calories. This will ensure steady and sustainable weight loss. Aim to lose about 0.5 to 1kg (1 to 2lb) a week until you reach a healthy weight for your height.7
Remember, most people need over 1000 calories each day just to maintain their basic, life-sustaining functions. This is why restrictive ‘crash’ diets are really bad news for your body. Not getting enough energy each day can interfere with your body’s basic processes, such as causing reduced brain function, low blood pressure or abnormal heart rate.
So, you should always take in, as a minimum, the number of calories you need to maintain basic functions as indicated by your BMR.