✨ How Many Calories Should You Eat to Lose Weight? The Simple Rule Explained

At Juanderful Aesthetics, we believe in helping you reach your goals in a healthy, realistic way — and that includes understanding how much you should eat each day if you want to lose weight.

You may have heard the saying:

“Cut 500 calories a day and lose 1 pound a week.”

But is that really true? Let’s break it down so you can understand how your body works and make a plan that works for you.

🥗 How Many Calories Do You Need Each Day?

Everyone’s body is different, but here’s an easy way to estimate how many calories you need to maintain your weight:

➡️ Take your body weight (in pounds) and multiply it by 14–16. That number is about how many calories you burn in a day if you’re moderately active.

For example:

• If you weigh 150 pounds: 150 × 15 = 2,250 calories/day to stay the same weight.

This number is called your maintenance calories — it’s what you need just to keep things the way they are.

🔥 How to Lose Weight

To lose weight, you need to eat fewer calories than you burn. One pound of fat equals about 3,500 calories.

So if you eat about 500 calories less per day, then:

• 500 × 7 days = 3,500 calories

• That’s about 1 pound lost per week

This idea comes from the well-known “3,500-calorie rule,” which is a good starting point.

📌 But Keep This in Mind…

Your body is smart — as you lose weight, it needs fewer calories because you’re lighter. So over time, the same calorie deficit may result in slower weight loss.

Also:

✅ Losing 1–2 pounds per week is a safe and realistic goal.

✅ Don’t cut your calories too low — your body still needs fuel to stay strong and healthy.

✅ Combining healthy eating with movement (like walking or light exercise) is the best way to see results and keep them.

🥤 Tips to Make It Easier

• Plan your meals ahead of time so you’re not tempted by unhealthy choices.

• Fill your plate with: 🥦 Half vegetables, 🍗 one-fourth protein, 🍞 one-fourth whole grains (optional).

• Drink plenty of water — about half your body weight in ounces daily.

• Don’t forget to enjoy treats occasionally (like a small piece of dark chocolate) — balance is key!

✨ At Juanderful Aesthetics, we’re here to help you stay healthy and reach your goals — the smart way.

If you’d like help creating a plan that’s just right for you, talk to us at your next visit. Together we can make your weight loss journey Juanderful!

📞 Call us today: 678-369-0346

📍 3006 Clairmont Rd. NE, Suite 112

Brookhaven, GA 30329

🌐 www.juanderfulaesthetics.com

✨ Stay youthful, stay Juanderful!