How many calories can you eat in a day to lose weight

During weight loss, it is recommended to consume 1200-1500 calories per day, which should be adjusted based on basal metabolic rate and activity intensity. Adult women typically consume 1200-1400 calories per day in their basal metabolism, while men consume 1500-1800 calories per day. People who engage in light physical activity can increase their basal metabolic value by 200-300 calories, while those who engage in moderate physical activity can increase their basal metabolic value by 400-500 calories. Creating a heat gap of 300-500 kcal can achieve a safety goal of reducing weight by 0.5-1 kg per week. For example, office staff are recommended to consume 1400 calories per day, which, when combined with brisk walking for 30 minutes, can consume approximately 150 calories. It should be noted that protein intake should not be less than 1 gram per kilogram of body weight, and low-fat and high protein foods such as chicken breast and tofu should be preferred. Vegetables and fruits should account for more than half of the daily dietary volume. Avoiding refined sugar and fried foods, replacing white rice and flour with whole grains can prolong satiety.

It is recommended to regularly monitor weight changes, and if there is no decrease for two consecutive weeks, adjust the diet structure instead of simply reducing calories. During the weight loss period, exercise 3-5 times a week for 30-60 minutes each time with aerobic exercise combined with strength training for better results. When experiencing symptoms of low blood sugar such as dizziness and fatigue, it is necessary to supplement a small amount of nuts or low sugar fruits in a timely manner. Long term extreme dieting may lead to a decrease in basal metabolic rate. After achieving the weight loss goal, it takes 2-3 months to gradually transition to a maintenance diet to avoid weight rebound.