The calculations of calorie requirements found on the Web are mostly based on the Harris Benedict formula. For example, you can see in the women's chart that a moderately active woman weighing 160 pounds burns about 2200 calories per day. So, cutting back about 150 calories per day (2200 minus 2050) will eventually bring about a 20 pound weight loss, from 160 to 140.

Knowing your calorie intake to lose weight depends on a wide variety of important factors. Your age, sex and level of physical activity all play a role in how many calories you should be consuming. In general, if you are of average height and have an low level of physical activity, then you should expect to consume between 1600 calories a day for women and 2000 calories a day for men.

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