How Many Calories Should You Eat on Average?

An average Woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average Man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

To help you determine your total daily calorie needs, we have installed a calorie counter app on our website to help you be more accurate with your total daily calorie consumption.

There are different factors that we have to take into this such as:-

  1. Gender
  2. Age
  3. Height
  4. Weight
  5. Activity

So how will it work?

Once this is calculated then you can see exactly where you need to be on a daily basis.

This want take into effect for weight loss so you will need to minus calories off that total.

Rule of thumb 500 calories deficit each day off your recommended amount =

3500 calories = 1lb of weight


Once we get our total calories, we can also look at intimate fasting or 5-2 diet.

The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time. This means you’re consuming less calories – so you will lose weight.

So if you’re total calorie intake is worked out at 1,900 per day.

You can keep track each day of your total calories for 5 days a week.

If you don’t quit hit that then don’t worry and if you go slightly over on some days then just reduce on another day to make up for it.

On the other 2 days we need to consume only 25% of our daily total.

So 1,900 – 75% =475 calories for that day.

Total calorie deficit for the week would be 2 x 1,425 calories = 2,850 calories.

Yes, I know it is less that the other method but this has been proven to be just as affective or even better.

Those who shouldn’t

It is recommended that people who should avoid fasting include pregnant women or nursing mothers, children and teenagers, and those with a history of eating disorders.

Those with Type 1 or Type 2 diabetes, or other chronic or acute medical conditions must talk to their specialist before embarking on this plan. It always makes sense to check with your doctor before any lifestyle change so they can advise you.

This has to be 2 x small meals – Breakfast and Lunch

It is also recommended to do this for 2 days in the week when you are working to help keep you busy and take your mind of it plus you should allow roughly allow 16 hours for men and 14 hours for women from your last meal to the next meal the following day.

So breakfast -40g of porridge + milk + 1 cup of milk + honey = 330 calories

So you still have 145 calories to use

Lunch -1 can of Chicken miso soup = 132 calories

So 13 calories under.

Now I know this isn’t a lot but the health benefits of doing this help the body more than what you think.

intermittent fasting – the general term for these kinds of diets – is thought to help your body repair its cells, which may help prevent diseases including heart disease, stroke, Alzheimer’s and other forms of dementia, type 2 diabetes and cancer.

Many people also report improved results in health tests like blood pressure and cholesterol testing, alongside significant, and sustainable, weight loss.

For many of us, the fasting days also make us much more aware of what we eat all the time, so we make healthier choices and savour every meal. Increased energy and a feeling of freedom from cravings and anxiety around food is also really common.

For a FREE taster session for one of our programmes drop me an email at mark@haveahart.co.uk

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