It’s a question that frequently comes up on any fitness journey: “How many calories should I eat to lose weight?” As someone who spends a good deal of time exploring outdoor gyms across the UK and managing my own nutrition, it’s a query I’ve certainly pondered. The reality is, there isn’t a single definitive answer, but grasping the fundamentals can significantly impact your health and fitness objectives.
Fundamentally, weight loss is achieved through maintaining a calorie deficit. This means consistently consuming fewer calories than your body expends each day. Your body requires a specific amount of energy simply for its basic functions (known as your Basal Metabolic Rate or BMR), plus additional energy for daily activities, and of course, those beneficial outdoor gym sessions. Various online calculators can provide a useful starting figure for your daily calorie needs, based on your age, gender, weight, height, and activity level. Consider this your maintenance figure – the caloric intake required to retain your current weight.
Once you have that maintenance figure, your aim is to eat slightly below it. A widely accepted guideline for sustainable weight loss is to create a deficit of approximately 500 calories per day, which can lead to a healthy reduction of around one to two pounds per week. Personally, when I’m looking to trim down, I always opt for small, consistent adjustments rather than drastic cuts. It’s far more manageable to stick with, and crucially, it ensures I still have the energy to complete my sessions at my local park gym.
Calories per day for 1lb per week weight loss (women)
| AGE | NOT ACTIVE | MODERATE | ACTIVE |
|---|---|---|---|
| 21-25 | 1,500 | 1,700 | 1,900 |
| 26-50 | 1,300 | 1,500 | 1,900 |
| 51-60 | 1,100 | 1,300 | 1,700 |
| 61-70 | 1,000 | 1,200 | 1,600 |
| 71+ | 900 | 1,100 | 1,500 |
| SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss. | |||
Calories per day for 1lb per week weight loss (men)
| AGE | NOT ACTIVE | MODERATE | ACTIVE |
|---|---|---|---|
| 21-25 | 2,000 | 2,200 | 2,400 |
| 26-50 | 1,800 | 2,000 | 2,400 |
| 51-60 | 1,600 | 1,800 | 2,200 |
| 61-70 | 1,500 | 1,700 | 2,100 |
| 71+ | 1,400 | 1,600 | 2,000 |
| SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss. | |||
Keep in mind these are very broad averages; your individual needs will vary significantly based on your specific metabolism, current weight, and how much you’re moving – especially if you’re hitting those fantastic outdoor fitness spaces.
While calorie numbers are important, the quality of those calories is equally vital. Prioritise whole, unprocessed foods such as lean proteins, fresh fruit and vegetables, and complex carbohydrates. These choices will help you feel fuller for longer and maintain energy levels, even when operating at a calorie deficit. Combine this mindful approach to eating with workouts available at outdoor gyms, and you will be well on your way to achieving your weight loss goals. It’s ultimately about cultivating a sustainable, healthy lifestyle.
