Learning About Cutting Calories

How do calories affect your weight?

Food gives your body energy. Energy from the food you eat is measured in calories. This energy keeps your heart beating, your brain active, and your muscles working.

Your body needs a certain number of calories each day. After your body uses the calories it needs, it stores extra calories as fat.

To lose weight safely, you have to eat fewer calories while eating in a healthy way.

How many calories do you need each day?

The more active you are, the more calories you need. When you are less active, you need fewer calories. How many calories you need each day also depends on several things, including your age and whether you are male or female.

Here are some general guidelines for adults:

• Less active women and older adults need 1,600 to 2,000 calories each day.
• Active women and less active men need 2,000 to 2,400 calories each day.
• Active men need 2,400 to 3,000 calories each day.

How can you cut calories and eat healthy meals?

Focus on improving your overall eating pattern rather than cutting out entire foods. Small changes add up.

• Include protein foods at most meals. These include beans, lentils, tofu, nuts, fish, poultry, eggs, and lean meats.
• Include vegetables, fruits, whole grains, and beans. These foods provide fiber and can help you feel full.
• Pick whole grains instead of refined grains. Try whole wheat bread and pasta, brown rice, oats, and quinoa more often than white bread, white rice, or refined cereals.
• Choose unsweetened dairy products. If you are trying to lower saturated fat or reduce calories, choosing lower-fat options more often may help.
• Choose water or other unsweetened drinks instead of soda, energy drinks, or sweetened coffee drinks. Limit fruit juice.
• Use unsaturated oils, such as olive or canola oil, in small amounts instead of butter, shortening, or tropical oils.
• Limit foods high in added sugars and saturated fat, such as desserts, fried foods, processed meats, and many packaged snack foods.
• Be mindful of portion sizes. When trying to reduce calories, you can choose smaller servings, share meals, or save part for later.
• Try to notice your hunger and fullness cues. Aim to eat when you are hungry and stop when you feel comfortably satisfied.