How Many Calories Should You Eat to Lose Weight?

When it comes to weight loss, you might feel so overwhelmed with information, fad diets, and food options that it seems impossible to make the right decision.  

One thing that weight loss diets have in common? Calorie consumption — specifically, consuming no more than what your body is burning each day.  

The amount of calories you need for weight loss varies based on your current weight, body type, age, and exercise level. Read on to learn how to decode all the noise and figure out the basics for success. 

Why are calories important? 

Calories are a measurement of energy — the energy that our body obtains from food. It’s important to consider how many calories are in the food we eat and how many calories our bodies actually need. 

It’s easy, with so many delicious and convenient food options, to greatly underestimate just how many calories we consume without even realizing. 

Have you ever checked the label on your food before choosing how much to eat? It can be surprising, when we actually weigh or measure our foods, to see if our portion (the amount we choose to eat) matches the recommended serving size (the reference amount on the nutrition label). 

Are calories created equal? 

In theory, a calorie is a calorie... With two exceptions. Macronutrients vary in how many calories they contribute per gram, and the QUALITY of the calories that you choose can have a great impact on your weight and your health. 

First, let's discuss the macronutrients, or “macros” — carbs, protein, and fat. Gram for gram, carbs and protein both contribute 4 calories per gram, but fat contributes 9 calories per gram.  

This is why high-fat foods are also high in calories. However, foods that are higher in calories aren’t always bad for you. This is where nutrient density, or quality, should be considered. 

If you eat a chocolate bar that contains 40 grams of carbs, you likely get a lot of added sugars with little protein, fiber, or vitamins. If you eat a bowl of fresh berries, you can also consume 40 grams of carbs, but the berries are packed with antioxidants, fibre, water, and vitamins to keep you healthy. 

If you’re trying to lose weight, calories are still king — you need to burn more than you eat — but making healthy choices can make the road to weight loss also result in better health in the long term.