In theory, it is very simple. The fewer calories you eat, the more weight you lose. But there are many factors that also need to be taken into account. Age, height, weight, activity levels, and even metabolic health are all factors that can influence how many calories you need a day.
When trying to lose weight, we need to reduce the amount of calories we take in, but we need to reduce it by healthy levels to ensure we can lose weight safely. On average, we reduce calories by up to 500 a day to do this. Men usually need somewhere between 2000 – 2300 calories a day to lose weight, while women usually require somewhere around 1500.
One tip for reducing calories is to increase your protein intake. Protein helps you stay fuller longer and may help you to eat fewer calories throughout the day. One study showed that people who ate 30% of calories from protein ate 441 fewer calories per day!