First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level.
For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that amount, according to the Mayo Clinic. (As long as you’re not falling below 1,200 calories for women or 1,500 calories for men.)
To make it even easier on yourself, you can download LIVESTRONG.com’s MyPlate tracker, which will do the calculating for you. The app also makes it easy to update your needs as your weight and exercise regimen change.
Moskovitz suggests consulting with a registered dietitian, who can take a look at your complete medical, lifestyle and diet history. A nutrition expert can also help you devise a proper meal plan to ensure you get the nutrients you need when cutting calories.
It’s critical that you know how many calories are needed daily to maintain your weight in order to determine a safe caloric deficit. If you need help on that , contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!