How many calories do you need?

How many calories you should eat in order to lose weight depends on your size, activity level, and how fast you want to lose the weight.

The first step is to determine how many calories you currently burn over the course of a day, using the Daily Needs Calculator. Enter your age, sex, height, weight, and lifestyle (sedentary, some what active, etc.). You'll find some tips to help you select the appropriate activity level. There's also a place to enter in any additional exercise you might do.

Some important things to keep in mind:

1. This formula is VERY approximate. Don't be surprised if you lose weight little faster than the formula suggests at the very beginning of your weight loss program. You'll probably also experience times when you lose weight more slowly. Over time, it tends to average out.

2. Eating fewer than 1200 kcal a day for more than a day or two is not recommended without medical supervision.

3. Be patient. Although quick weight loss may sound desirable, slow, gradual weight loss (1-2 pounds a week) tends to be easier to do (you're not as hungry) and longer-lasting.

4. Increasing your activity and exercise level will increase your "maintenance" number. That means you'll be able to eat more calories and still lose weight.