A reasonable weight loss goal is to lose about 1-2 pounds per week. This may be achieved by creating a caloric deficit of 500-1,000 calories daily. This may calculate a low-calorie diet of 1,200 - 1,800 calories per day for adult women and 1,500-2,000 calories per day for adult men depending on their baseline AMR.. NB: Any (-ve) negative values are shown in red, ie trying to lose 50 pounds in 1 week is not possible. Values in yellow indicates a very low calorie intake. As a rule of thumb you should not eat below 1200 calories for female and 1600 calories for male.

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We even go one step further, giving you a range of calories that you should consume depending on your weight goals. While your calorie intake should be 400-500 calories below your normal daily intake when you're looking to lose weight, for example, to gain weight healthily your daily intake should be 300-500 calories over your normal calorie.. According to dietary guidelines from the U.S. Department of Agriculture, adults over age 21 should aim to consume between 1,600 and 3,000 daily calories. However, there are many factors that.