how much calories to lose weight

how much calories to lose weight

how much calories to lose weight : How many calories do you need to maintain a healthy weight?

To maintain weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight -- a BMI (body-mass index) of 21.5 for females and 22.5 for males – as well as activity level. 

To lose weight -- about 1 pound a week -- reduce total calories in the chart by 500 a day by eating less and become more physically active.

To gain weight, add 500 calories per day for each pound you want to gain per week. 

For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.

Gender	Age	Sedentary*	Moderately Active*	Active*
Females	19-30 31-50 51+	1800-2000 1800 1600	2000-2200 2000 1800	2400 2200 2000-2200
Males	19-30 31-50 51+	2400-2600 2200-2400 2000-2200	2600-2800 2400-2600 2200-2400	3000 2800-3000 2400-2800

*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living.  Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.

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