Many people don't like to hear this, but really the only way to lose weight is to eat less calories than you burn. Some people can do it by eating different types of food, less food, or food that burns more calories, and some people exercise more. You may ask yourself how many calories do I need to lose weight. That answer is different for each person.
What's not different is that one pound equals 3500 calories. If you can reduce your caloric intake or burn off those 3500 calories in one week, then you lose 1 pound per week. That usually works out to 500 calories per day.
An average female will burn between 1400 and 2000 calories per day. If you eat that many calories per day then you should be maintaining your weight. If you eat more than 2000 calories per day you are probably gaining weight. If you can cut your daily calorie intake down by 500 calories then you should lose that 1 pound in a week. If you are eating more than 2000 calories per day, you may be able to save more than 500 calories per day to lose more weight over a week.
Some people feel that if they drastically reduce their calories or stop eating for a time, but they will lose more weight. But what actually happens is that your body shuts down, to try to save what calories it has at that time. So in effect, you are not doing yourself any good by not eating enough to keep your body's metabolism going.
So in answer to your question, how many calories do I need to lose weight, you need 3500 less calories to lose 1 pound. Concentrate on cutting about 500 calories per day or burning some extra calories through exercise. You can mix and match, meaning, you can cut out 300 calories and then exercise enough to burn up 200 calories and you are still losing weight. Most health experts recommend eating no less than 1200 calories per day. This is a healthy amount of calories for your body to continue to function properly.
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