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I'm trying to figure out how many calories I should be eating each day to reach my weight loss goals - any tips?

Hi everyone,

I'm currently trying to lose weight and I'm trying to figure out how many calories I should be consuming each day. I'm a 28-year-old female and I weigh around 185 pounds. I'm 5'7" and my daily physical activity includes moderate exercises like walking and yoga for around 30-45 minutes.

I'm really confused about how many calories I should aim for to reach my weight loss goals. I've tried using online calculators, but the results can be wildly different, and I'm not sure which one to trust.

Can anyone recommend a reliable way to calculate my daily calorie intake for weight loss? Or share any tips or tricks they've used to figure this out for themselves?

Thanks in advance for your help!

All Replies


Hi there,

I've tried using various online calculators to determine my daily calorie intake for weight loss, but it can be difficult to know if their results are accurate.

So, I decided to take a simpler approach - I started by reducing my portion sizes for each meal and snack. I cut back on high-calorie and high-fat foods, and I aimed to eat more fruits, vegetables, and proteins.

Once I started to see some progress, I increased my level of physical activity, which helped me burn more calories. The more physical activity I added to my routine, the more calories I could consume without gaining weight.

Over time, I found that this approach has allowed me to better understand my body's hunger and fullness cues, and it's helped me make more sustainable and healthy food choices.

Of course, everyone's weight loss journey is different, but focusing on proper portion sizes and making small lifestyle adjustments can make a big difference in reaching your weight loss goals.

Good luck!


Hello everyone,

I have been able to successfully lose weight and maintain it by focusing on my intake of whole, unprocessed foods. While it's important to monitor the number of calories you're consuming each day, I have found that the nutrients, fiber, and satiety that whole foods provide are equally as important in promoting weight loss.

I started by gradually reducing my intake of processed foods, like sugary snacks and unhealthy convenience foods. Instead, I opted for whole foods like fruits, vegetables, whole grains, and lean protein. I also began to incorporate healthy fats like nuts, seeds, avocados, and olive oil into my meals.

By focusing on whole foods, I felt fuller for longer periods of time and my cravings for unhealthy foods decreased significantly. Additionally, my body was able to absorb nutrients more efficiently, which improved my digestion and overall health.

Incorporating whole foods, while still monitoring calorie intake, can be a sustainable and effective approach to reaching your weight loss goals.

Hope this helps!


Hi there!

I completely understand where you're coming from - figuring out how many calories to consume can be a daunting task. In my experience, the most accurate way to determine your daily calorie intake for weight loss is to use a simple formula:

1. Calculate your Basal Metabolic Rate (BMR) - this is the amount of calories your body burns at rest. There are several calculators online that can help you with this.

2. Multiply your BMR by your activity level - this will give you an estimate of the number of calories you need to maintain your current weight.

3. Subtract around 500-750 calories from this number to create a calorie deficit that promotes weight loss.

For example, my BMR is around 1,500 calories and I have a moderately active lifestyle. So, I multiply my BMR by 1.55 and get a total of 2,325 calories. To create a calorie deficit for weight loss, I aim for around 1,800-2,000 calories per day.

Of course, this is just one way to calculate calorie intake for weight loss - everyone's body is different, and it's important to listen to your own body and adjust accordingly.

Hope this helps!



I've struggled with weight loss for years and have found that calculating your calorie intake for weight loss is only part of the equation. It's important to not only focus on the quantity of calories but also the quality of calories you're consuming.

I've found that consuming nutrient-dense foods like vegetables, fruits, lean protein, and whole grains not only keep me feeling full and satisfied for longer but also provide me with the energy I need for my daily activities.

Additionally, it helps to include fat in your diet as well because it not only helps you feel full and satisfied but also plays a crucial role in hormone production and absorption of fat-soluble vitamins.

So, while calculating your calorie intake is important for weight loss, focusing on incorporating nutrient-dense foods and healthy fats will help you achieve your goals in the long run.

Hope that helps!


Hey there,

I have been in a similar situation as you and I understand how confusing it can be to determine an accurate calorie intake for weight loss. A useful tip that worked for me is to track your food intake and monitor your progress for a week or two.

Start by tracking all the foods and drinks consumed, and their corresponding calorie counts, using a food journal or an app like MyFitnessPal. Then, weigh yourself before the tracking period and weigh yourself again at the end of the period to see the results.

If you notice that you've lost more than one to two pounds per week, then you may be consuming too few calories. On the other hand, if you haven't lost any weight or have gained weight, then you may be consuming too many calories. Use this information to adjust your calorie intake accordingly.

It's important to note that this method may not be as accurate as calculating your BMR, but it can give you a general idea of how many calories your body needs for weight loss.

Hope that helps!


Hi there,

I found that the most effective approach to determining my daily calorie intake for weight loss was by creating a calorie deficit. It's important to keep in mind that a calorie deficit doesn't mean starvation, but rather the creation of a balanced and sustainable calorie deficit.

To start, I identified the number of calories I would consume to maintain my current weight. Then, I subtracted anywhere from 250-500 calories from that number (depending on the rate of weight loss I was aiming for). By doing this, I created a calorie deficit while still eating an adequate number of calories.

In addition to creating a calorie deficit, I aimed to have a balanced meal plan that included all the macro and micronutrients my body required. This made sure that my body was receiving the nutrients it needed to properly function and helped me stay motivated throughout my weight loss journey.

Overall, the creation of a calorie deficit and balanced meal plan helped me achieve my weight loss goals in a sustainable and healthy way.

Hope this helps!



What I have found helpful for calculating my daily calorie intake for weight loss is to start with a small target, say 250 calories less than my current intake, and then monitor my weight on a weekly basis.

If I notice that I'm losing weight too quickly, then I increase my calorie intake by 100 or 200 calories. Conversely, if I'm not losing any weight or losing it too slowly, then I adjust my calorie intake by lowering it by 100 or 200 calories.

It's important to remember that everyone's body is different and our bodies respond differently to calorie intake. By keeping a close eye on your weight, adjusting your calorie intake when necessary, and focusing on nutrient-dense foods, you'll be on your way to reaching your weight loss goals.

Good luck!



Calculating calorie intake for weight loss can be tricky as it depends on various lifestyle factors, body type, and personal goals. The best way to determine an accurate calorie intake is to consult with a registered dietitian or a doctor.

I personally have worked with a dietitian, and it has helped me immensely in creating a realistic and achievable calorie goal. The dietitian took into account various factors such as my current weight, height, age, and activity level along with my personal weight loss goals.

With this information, my dietitian created a meal plan tailored to my needs, which included healthy, balanced meals that provided me with enough energy to exercise and a calorie deficit to lose weight.

In addition to meal planning, the dietitian also taught me the importance of tracking my calorie intake and how to incorporate healthy meals and lifestyle habits into my plan.

So, if you have the resources, consulting with a registered dietitian can be beneficial in calculating an accurate calorie intake and creating a realistic and sustainable weight loss plan.

Hope this helps!

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