The recommended daily calorie intake for sustainable weight loss can vary depending on factors such as age, gender, weight, height, activity level, and overall health. However, a general guideline for creating a calorie deficit for weight loss is to reduce your daily calorie intake by 500-1000 calories below your maintenance level.
To determine your maintenance calorie level, you can use an online calculator or consult with a healthcare professional. These calculators take into account your age, gender, weight, height, and activity level to estimate your daily calorie needs to maintain your current weight.
Once you have your maintenance calorie level, you can create a calorie deficit by subtracting 500-1000 calories from it. For example, if your maintenance calorie level is 2000 calories per day, you can aim to consume 1500-1800 calories per day for weight loss.
It’s important to note that extreme calorie restriction can be unhealthy and unsustainable. Rapid weight loss is not recommended as it can lead to muscle loss, nutrient deficiencies, and a higher chance of weight regain. Gradual and sustainable weight loss, aiming for 1-2 pounds per week, is generally considered healthier and more maintainable in the long run.
Remember, individual needs may vary, so it’s always a good idea to consult with a healthcare professional or registered dietitian who can provide personalized guidance based on your specific circumstances and goals.
