How Many Calories Should an Obese Person Eat to Lose Weight

Too much weight can impact your body and heart. The good news is that there are few steps that you should follow to stay healthy. 

If you are obese and thinking about losing a little body weight, I believe you are on the right path. 

In this article, you will get to know how many calories should obese male or female eat. 

Burning Calories vs. Burning FAT Calories? – By Dr. Eric Berg DC


Obesity is a growing issue around the world. Every health expert from different nations see obesity as a disease that adversely impacts a large number of people. 

Every year around 2.8 million individuals are dying as a result of being obese or overweight.

What are the health risks of an overweight person? 

  1. Being overweight can lead to several health issues, such as: 
  2. Depression 
  3. Gallbladder diseases, such as cholecystitis or gallstones
  4. Osteoarthritis 
  5. Pregnancy problems like cesarean section (C – sections), preeclampsia, and diabetes
  6. Stroke 
  7. Certain types of cancers 
  8. Fatty liver diseases, including nonalcoholic steatohepatitis or nonalcoholic fatty liver disease. 
  9. High blood pressure 
  10. Metabolic syndrome 
  11. Kidney disease 
  12. Type 2 diabetes 
  13. Weight loss can help lower the risk of developing these health issues. 
  14. Sleep apnea 

Calories Should an Obese Person Eat to Lose Weight

Although it may sound pretty monotonous that counting or cutting down on calories has helped many obese people lose extra kilos. 

The fact of the matter is that overweight people need to consume fewer calories than they burn if they want to shed unwanted pounds.  

Caloric intake depends on your current weight, lifestyle, age, gender, height, and overall health. To know this you should talk to a nutritionist or doctor to help determine the caloric intake that is appropriate for you.

Also Read:  Does Being Overweight Cause Diabetes?

In general, daily recommended calorie consumption for obese people: 

2,200 to 3,000 calories per day for men ( age: 19 – 50 years old) 

18,00 to 24,00 calories per day for women ( age: 19 to 50 years old) 

1000 to 32,00 calories per day for Children and adolescents ( age 2 – 18 years old) 

 These calorie requirements do not apply to pregnant or breastfeeding women as their calorie requirements are higher.  

If an obese women want to lose about 1 – 2 pound per week, she should consume 1800 – 32,00 calories per day. On the other hand, if an obese man wanted to lose weight, he should eat 2,200 – 3,000 calories every day. 

Keep in mind, don’t go below 1200 calories, otherwise, your metabolism will slow down and you will feel tired throughout the day. 

That obese person should also perform exercises per day to burn those extra calories. 

Without taking proper advice from a doctor or nutritionist, obese people do not follow a 1200 calorie diet. 

Weight loss tips for obese people

If you want to lose weight, you should start eating fewer calories than you eat every day. 

Once you find an appropriate calorie level, subtract about 500 calories, which will allow for about 1 pound per week weight.

Exclude low-calorie diets, which allow you to eat 800 to 1000 calories per day.  

These diets can have some negative effects on your body including: 

  1. Gallstones 
  2. Constipation
  3. Diarrhea 
  4. Nausea 

If you want to figure out the daily calorie amount you need to go online and search for an online calorie calculator. Any search engine can provide you with several options to choose from. 

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Apart from this, you can use the Harris-Benedict Equation to check your calorie intake.

 You will need to calculate your BMR or Basal Metabolic Rate using the following formula: 

For obese women 

BMR = 655 +  ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years )


BMR = 655 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years)  

For obese men

BMR = 66 + ( 6.2 × weight in pounds ) + ( 12.7 × height in inches ) – ( 6.76 × age in years )


BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )

Healthy tips that can aid obese people in weight loss 

Include protein

Adding protein to your diet is an effective way to increase your metabolic rate and helps to lose weight with minimal effort. An obese person should eat enough protein to lose weight.

 Drink water

Drink more water to keep yourself hydrated. Drinking 2 – 3 liters of water per day makes you burn more calories. 

Besides this, drinking water one hour before meals can aid you to consume fewer calories. 

Perform exercises 

Doing cardio exercises on a daily basis can increase the number of calories your body utilizes for energy or “burns off”.

Avoid sugary drinks 

You can reduce your calorie intake by eliminating sugary drinks like fruit juices, chocolate milk, sodas, etc from your diet. 

Eat healthy snacks 

When you feel hungry in the evening try to eat healthy snacks such as chopped fruits, vegetables, and nuts. These snacks will help you to reduce your appetite. 

Reduce the intake of refined carbs

Cutting carbs from your diet can be very effective for weight loss. Reducing carbs tends to reduce your appetite and make you eat fewer calories.  


To lose 1 pound a week, an obese person should eat below 2400 – 3000 calories a day. 

Also Read:  Can Being Overweight Cause Heartburn?

Caloric intake depends on your current weight, lifestyle, age, gender, height, and overall health. 

Health experts have found that simple dietary and lifestyle changes such as exercising, increasing your protein intake, and getting enough sleep can help obese people lose weight and feel satisfied.


Can an obese person eat 1200 calories?

Ans: Most individuals eat more than 1200 calories a day. Thus, people who reduce their daily intake to 1200 calories can expect to lose some extra weight. This can be advantageous for individuals who are obese. 
Many studies have shown that following a 1200 calorie diet can promote quick weight loss. But before following this diet, you should consult your doctor first. 

How can an obese person get skinny?

Ans: An obese person has to follow a healthy diet and include exercises in the daily diet to get healthy body weight. 
If an obese person wants to get skinny, then I think it’s quite hard to achieve. Instead of getting a skinny body, I think it’s better to get a healthy body. 

Will I lose weight eating 1200 calories a day without exercise?

Ans: To lose weight, you have to do exercises on a daily basis. Eating 1200 calories throughout the day will not help you to get the desired results. 
Without exercise, your metabolism level will slow down. In addition to this, a speedier metabolism is the main reason why exercise is a companion to consume less for weight loss. 
The more you exercise, the more quickly you can lose weight. 

Is 1000 kcal a day enough?  

Ans: 1000 kcal a day means you are not eating enough calories and this number of calories is too little to obtain enough nutrients. 
Studies have suggested that eating less than 1200 calories per day can cause muscle loss and significantly damage your metabolism. 

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