To lose weight you will need to reduce your daily calorie intake. But how many calories do you need to lose weight?
To maintain weight, everybody needs a certain amount of calories. Look at the chart below how many calories you need based on your age and activity level.
| Gender | Age | Sedentary | Moderately Active | Active |
| Females | 19-30 | 2000 | 2200 | 2400 |
| 31-50 | 1800 | 2000 | 2200 | |
| 51+ | 1600 | 1800 | 2000 | |
| Males | 19-30 | 2600 | 2800 | 3000 |
| 31-50 | 2400 | 2600 | 3000 | |
| 51+ | 2200 | 2400 | 2800 |
3500 calories are equal to 1 pound (4000 calories = 0.5 kg). Reducing your daily calories by 500 a day you will lose 1 pound a week.
If for example you are a woman aged 29 and lead a relatively sedentary lifestyle you need 2000 calories to maintain your weight. To lose 1 pound a week you will need 1500-calorie diet. Based on my personal experience and observation, the best diets are based on 1200 calories a day (1800 calories for men).
Have in mind that everyone's calorie needs are different and results may vary.
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