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You may notice on the nutritional labels of the foods you buy that the percent daily values are based on a 2,000 calorie diet -- 2,000 calories is a rough average of what people eat in a day. But your body might need more or less than 2,000. Height, weight, gender, age and activity level all affect your caloric needs.
1 To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500â1000 calories per day. 2. To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500â1000 calories per day. 2. To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day.