Meaningful Eating - How Many Calories to Eat to Lose Weight?

Prof. Franklin Joseph
By Prof. Franklin Joseph

Professor Joseph is an experienced Consultant Physician in Endocrinology, Diabetes, and Obesity Management, specialising in Type 2 and Type 1 diabetes.

Meaningful eating - How many calories to eat to lose weight??

When trying to lose weight, the average person should aim to reduce their daily calorie intake by about 600kcal.

That means reducing calories from the recommended daily allowance to:

  • 1,900kcal for men
  • 1,400kcal for women

Here are some simple ways to help you keep track:

  • Check the labels on shop-bought foods!

You can find calorie information on food labels, usually broken down per portion, per 100g and per pack. Per-portion information may be more useful than per 100g but remember that the portion size you're having might not be the same as the manufacturer's portion – this can make a big difference to your calorie intake over the day.

  • Try weighing your portions!

To begin with, it may be useful to weigh the portions you have. This should start to give you an idea of how many calories you are having and whether you need to adjust your portion size.

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  • Keep a food diary

Having a daily record of everything you eat, and drink can make it a lot easier to keep track of your calorie intake.

Try it for a week or 2 to get a good idea of what you have and carry on if you find it useful.

Remember to include the calories in:

  • The oil and spreads you have cooked with
  • Any toppings or accompaniments, like cheese or yoghurt
  • Sauces, such as mayo and ketchup

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Thanks to the author

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