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See what a day’s worth of food looks like on a 1,calorie diet. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks. When you’re trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. Most people will lose weight following a 1, calorie diet. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you’re an active person, you may find you need more calories than what you calculated to feel satisfied during the day.
Back to Eat well. Many of us are eating too much and not being active enough. That’s why nearly two-thirds of the adult population in England is overweight or obese. Find out how much you should be eating and how to cut the calories. When we eat and drink more calories than we use up, our bodies store the excess as body fat. Being overweight or obese can increase the risk of type 2 diabetes, heart disease, stroke and some cancers. Combining these changes with increased physical activity is the best way to achieve a healthier weight. To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use up through normal body functions and physical activity. An important part of a healthy diet is eating the right amount of calories, balancing the energy you put into your body with the energy you use. If you need to lose weight, aim to lose about 0.