It's important to know how many calories you need per day to maintain your weight. "Caloric needs are based on numerous factors, but the most important ones for a healthy individual include gender, age, weight, height, and activity level," Stephanie Ferrari, a registered dietitian with Fresh Communications, told POPSUGAR. To figure out this number, either meet with a dietitian or use this formula.
Then figure out how many calories you need to lose weight — go for a moderate calorie deficit, not a major one, to avoid extreme hunger, which could result in binge-eating. Creating a calorie deficit — without going below 1,200 calories — will absolutely help you lose weight.