When Losing Weight, What Is a Safe Amount of Calories to Eat?

Many fad diets are out there; unfortunately, weight loss achieved through these diets is usually temporary. Improper nutrition while dieting can be detrimental to your health. The only safe and effective way to lose weight, and keep it off, is to burn more calories than you take in, without sacrificing vitamins, minerals and nutrients, according to MedlinePlus.

Basic Rule

The lowest amount of calories a woman should consume per day to safely lose weight is 1,200, according to MedlinePlus. Men should consume at least 1,500 calories per day.

Warning

Eating fewer than 1,200 calories per day can result in lost muscle, according to Joanne Larson, registered dietitian at the Ask the Dietitian website. Individuals should not consume fewer than 1,200 calories per day unless under close medical supervision.

Weight Loss Tip

Larson recommends spreading out your daily caloric intake evenly over at least three meals, with small snacks in between if calories aren't met by meals alone.

Considerations

Since one pound of fat contains about 3,500 calories, consuming 3,500 calories less than usual per week results in one pound of weight loss, according to MedlinePlus. Additional calories can be burned through exercise. The website recommends 30 minutes of aerobic exercise a day, at least three days per week.