Calories per Day to Lose Weight

How many calories per day does it take to lose weight? Is it possible to lose 20 pounds in the next few weeks?

~~ Jessica

Dear Jessica,

To lose 1 pound of fat, you must have a calorie deficit of 3,500 calories. It's a big mistake to starve yourself into 3,500 calories each day.

The best way to lose weight is to gradually reduce your calorie intake by 25%. For most women, this means an intake between 1200 and 1400 calories per day. Men should stay between 1500 and 2000 calories per day to lose weight.

You will lose about a pound each week but that's a perfect rate to lose weight without slowing down your metabolism or YO-YO dieting and later gaining the weight back.

Crash diets never work so avoid them at all cost. A gradual calorie reduction over a long period of time will give you the best long-term results.
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