How many calories to lose weight?

Why is a healthy weight important?

Being overweight puts you at an increased risk of developing serious health problems, including heart disease and type 2 diabetes. The extra weight also puts pressure on joints and makes it harder for you to exercise. You’re also more likely to suffer from sleep disturbances, such as sleep apnoea, which may make you increasingly tired and moody.

If you’re overweight, with a BMI greater than 25.0, losing 5-10 per cent of your body weight may bring benefits. Not only will you feel better and be able to move with more ease, you might expect improvements in your blood sugar control, experience less joint pain and may lower your risk of chronic health conditions later in life.

Why are calories important?

Our bodies need calories even at rest. They keep you warm, fuel your activity, help maintain your general health and facilitate growth. When we eat food, it’s broken down to release energy as calories, which are either used by the body straight away or stored for later use, depending on your needs. If we consistently eat too many calories, it’s likely we will gain weight.

How many calories do I need?

The number of calories you need varies and depends on your unique requirements, based on your age, gender, build (including height and weight), activity levels, general state of health and even your genes.

The following information is relevant for an average, moderately active, healthy person. However, be aware that these are estimates only and not recommendations, if your GP or healthcare professional has given you a calorie goal you should work to that.

Children (7-10 years)

This is a period of rapid human growth and development. It’s also during these formative years that many of our dietary habits and attitudes to food are formed. Studies suggest that being overweight at this crucial life stage can have long-term implications for future health – for example, obese children are five times more likely to grow up to be obese adults.

While having high-calorie needs, this age group has high nutritional needs too. Any weight loss programme for a child should only be conducted under the supervision of a doctor or paediatric dietician. Failing to do so may mean your child missing out on crucial nutrients needed for growth and may put them at risk of developing unhealthy eating habits.

Daily calorie requirements to maintain weight:

• Female: 1,530-1,936 kcal
• Male: 1,649-2,032 kcal

For more advice check out the NHS website

Teenagers (18 years and under)

There’s a lot of physical change during these years, with growth spurts and hormonal shifts combined with higher levels of activity. Calorie and nutritional needs are significantly increased.

Daily calorie requirements to maintain weight:

• Female: 2,223-2,462 kcal
• Male: 2,414-3,155 kcal

Women (over 18 years)

The daily calorie needs for women are generally lower than that of men. This is because they have a smaller body mass, lower levels of muscle and an average 6-11% higher body fat than men. That said, their nutritional needs are greater, especially for micronutrients such as iron and calcium.

The age-old advice to ‘eat for two’ during pregnancy is, unfortunately, a myth, but there is an increased calorie need during the third trimester when an additional average of 200 kcal per day are necessary. Although be aware that actual calorie needs will depend on age, pre-pregnancy weight and activity levels.

Daily calorie requirements to maintain weight:

• 2,000 kcal
• Pregnancy, third trimester: 2,200 kcal

To understand calories read more on the NHS website

Men (over 18 years)

Men are taller and heavier than women so their larger body size and greater muscle mass leaves them with a higher calorie need.

Daily calorie requirements to maintain weight:
2,500 kcal

Learn more about counting calories.

Elderly (75 years and over)

As we age, we start to lose muscle mass and become less active. While our calorific needs fall, our need for other nutrients, such as protein, vitamins and minerals, remains unchanged or even increases. Appetite levels tend to fall at this life stage, making nutrient-dense foods even more important.

Daily calorie requirements to maintain weight:

• Female: 1,840 kcal
• Male: 2,294 kcal

Learn more about maintaining or gaining weight.

How many calories to lose weight?

The national guidelines recommend that for gradual weight loss, a calorie deficit or an increase in activity levels equivalent to 500-600 kcal a day is required for a weekly weight loss of around 0.5kg (1lb). While this may be an effective way to kick-start your weight loss regime, it’s usually only helpful in the first few months, after which hormonal adaptations may hinder any further loss.

As research in this area evolves, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over simplification of the way our body uses energy. There are many other factors at play, including the type of food we eat, how we prepare these foods, our own basal metabolic rate and even the type of bacteria that live in our gut.

A variety of modern diets featuring different macronutrient composition and calorie counts have been assessed for their efficacy, and there is no 'one size fits all'. The diet that is best for you will be the one that best suits your unique personal circumstances. If you start to experience a plateau during your weight loss journey, try and incorporate more activity into your day. Studies suggest that optimum results may be achieved when calorie restriction and a moderate walking programme are combined.

Find out more about walking and its many health benefits.

How can I reduce my calorie intake?

Making a few savvy changes to how you eat may help you achieve a calorie deficit with minimal effort.

Try these calorie-cutting ideas:

1. Include high quality protein, like eggs or cottage cheese at breakfast. These protein-rich foods are satiating and as such help curb appetite later in the day, keeping calorie intake down.

2. Cut back liquid calories from fizzy drinks and juices, instead enjoy fruit-infused water or unsweetened hot drinks.

3. Reduce high-fat and high-sugar foods, such as fried foods, cakes, biscuits and desserts.

4. Choose lean cuts of meat and trim away any excess fat before cooking.

5. Boil, steam, poach, grill or microwave.

6. Understand what a healthy portion size is.

7. To help you stick to healthy portions, use measuring spoons and scoops – this saves time on weighing out foods yet helps you stick to the correct portion size for you.

8. Use smaller plates and bowls – we typically eat with our eyes so a generously filled, but smaller plate, can be just as satisfying as a larger portion.

9. Limit the amount of alcohol you consume, and when you do enjoy a tipple, choose options with a lower sugar content.

10. Eat more mindfully, paying closer attention to your hunger cues can help you respond to the proper signals and as a result prevent you from overeating.

Is calorie counting safe for everyone?

Although some people find counting calories an effective tool for weight loss, it may not be appropriate for us all, especially those with a history of disordered eating or an obsessive or unhealthy attitude towards food.

As with all restrictive diets, pregnant and breastfeeding women as well as diabetics and those on medication, should seek medical advice before embarking on any form of calorie restriction. This is especially relevant for teenagers, children and the elderly who may be at risk of missing out on crucial nutrients for growth and repair.

So, should I count calories

Some people find counting calories an effective way to quantify and manage their energy and achieve weight loss, at least in the short term. However, focusing on calories alone risks ignoring the wider contribution food makes to our health and well-being and may lead to the avoidance of nutritious, healthy but high calorie foods.

Now try…

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Celebrity diets explained by experts
How many calories should I eat?
Am I overweight? How to check your weight is healthy
What is a calorie deficit?
Healthy recipes for weight loss

If you are considering any form of diet, please consult your GP first to ensure you can do so without risk to your health.

This page was reviewed on 15 April 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.