• Melanie Smith

How much of a calorie deficit do I need to lose weight?

One pound in weight equals 3,500 kcal. So, if you want to lose 1 pound a week in weight, you need to consume 500 kcal per day less than you normally do.


There are a number of things that can influence the amount of calories you burn:

  • your age – for example, growing children and teenagers may need more energy

  • your lifestyle – for example, how active you are

  • your size – your height and weight can affect how quickly you use energy

  • some hormones (chemicals produced by the body) – such as thyroid hormones

  • some medications – such as glucocorticoids, a type of steroid used to treat inflammation

  • being unwell

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity.


To find out more, email Melanie info@melaniesmith.org




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© 2020 Melanie Smith Nutritionist, ANutr