
Reducing caloric intake and increasing calorie expenditure creates the calorie deficit necessary for weight loss. Reducing your carbohydrate intake can also help you reach your goal, says a study published in in the British Medical Journal — and so can increasing your protein intake, which provides extra satiety. Eating too few calories, however, such as 1, calories a day, can leave you feeling fatigued, which will interfere with your ability to exercise — the other important piece of the weight-loss puzzle. Consuming only 1, calories a day isn’t enough for male or female adults. The only time an adult should go that low is under medical supervision. In some cases, doctors prescribe very low-calorie diets for obese people whose excess weight poses a health danger. Your calorie needs are determined by your age, weight and gender. The average moderately active female needs about 2, calories per day, and the average moderately active male needs approximately 2, to 2, calories each day. These are good estimates for people who want to maintain their weight and who get a moderate amount of exercise equivalent to walking 1.
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