How many calories am I allowed per day to lose weight?

What are calories?

Calories or kcal are a measure of the amount of energy in food. Before we share information about it, let's clarify the terms 'calorie' and 'kilocalorie.' They are often used interchangeably. One kcal equals 1000 calories, but when referring to calories, it usually means a kilocalorie. That's why product packaging displays the number of calories in kcal.

How many calories do you burn in a day? On average, it's around 1200, and you don't have to do anything for that! But how do you burn them? Let us explain. Your body needs the energy from calories for essential bodily processes that remain active even when you're not moving or sleeping. Think of your heart continuing to beat, your digestion staying active, and breathing. Additionally, your body also requires energy for physical activities like walking, cycling, or exercising.

How many calories per day?

The number of calories you need per day varies from person to person. On average, women need around 2000 calories, while men need about 2500 calories per day. Don't stick rigidly to these numbers; your calorie needs may differ from the average. Factors such as age, weight, height, and your daily activity level determine your calorie needs.

Calculate how many kcal you need per day

"How many calories am I allowed?" is a question often asked to our Orangefit customer service. To help you calculate this, we've written a helpful article called 'Calculate your calorie needs.' With this, you can determine how many calories you should eat to lose weight.

Calories burned per day?

We've created a handy overview for you to see how many calories you burn during daily tasks and workouts.

• Running (10km/h) burns 10.4 calories per body weight in kg per hour.
• Cycling (15km/h) burns 4 calories per body weight in kg per hour.
• Strength training burns 8.4 calories per body weight in kg per hour.
• Soccer burns 7.4 calories per body weight in kg per hour.
• Tennis burns 7.7 calories per body weight in kg per hour.
• Golfing burns 5.1 calories per body weight in kg per hour.
• Grocery shopping burns 2.4 calories per body weight in kg per hour.
• Vacuuming burns 3.7 calories per body weight in kg per hour.
• Gardening burns 4 calories per body weight in kg per hour.
• Walking (slow 3-5 km/h) burns 3.5 calories per body weight in kg per hour.

 Good and bad calories

Calories can be divided into good and bad ones. Let's explain the difference:

Good calories come from healthy and wholesome foods like fruits, nuts, olive oil, legumes, fish, chicken, oatmeal, beans, and whole-grain products. They satisfy better and contain more nutrients.

On the other hand, bad calories come from sugars and carb-rich products like fries, white bread, snacks, soda, candy, ice cream, frozen meals, and fast food. You can have them, but in moderation! Keep this rule in mind: aim for 80-90% good calories and 10-20% 'bad' calories. This is manageable for most people. You don't want to be too strict on yourself, of course.

Frequently asked questions about calorie intake

How much weight do you lose with 1000, 1250, or 1500 kcal per day?

That's hard to say because calorie needs vary from person to person! For one person, 1500 kcal might be a good benchmark to lose 0.5 kilograms per week. For another, 1500 kcal might be too low, making it unhealthy to lose weight. Are you familiar with the Orangefit Diet meal shake? By replacing 1-2 meals a day with a Diet shake, you'll lose about half a kilogram per week! 

How many calories a day to lose weight?

The number of calories you need to eat per day to lose weight varies for each person. Calculate your calorie needs with our formula to find out how many calories you require. Are you familiar with the Orangefit Diet meal shake? By replacing 1-2 meals a day with a Diet shake, you'll lose about half a kilogram per week!

How many calories to lose weight for a woman?

On average, a woman needs 2000 calories per day. But don't fixate on this number. Calorie needs vary from person to person. Easily calculate your calorie needs with our formula. To lose weight, you need a calorie deficit. The Orangefit Diet meal shake can help you with that. By replacing one meal a day with a Diet shake, you'll feel full until your next meal and save 250 calories per meal. An average meal contains 500 calories. Additionally, save another 250 calories by eating slightly smaller portions or making healthier choices, and you'll save 500 calories per day. If you do this seven days a week, you'll reach 3,500 calories, which equals half a kilogram per week. Approximately 0.5 kilograms of fat equate to about 3,500 calories.