Accept most insurances. (800)W8MD-007

Calories for weight loss

How many Calories to eat for weight loss?

  • Are you a bit overweight or obese and wondering how many calories to eat to lose weight?
  • Are trying to figure out how many calories your body needs to maintain its weight?
  • Do you need to lose 20 pounds fast in a fixed time but need to know how many calories to consume in order to lose the 20 lbs?
  • Where do you find the most accurate information on how to determine your basal metabolic rate or daily burn of calories?
  • Are there free online tools that tell you quickly on how calories to eat to start losing weight fast?

If you are wondering about any of the above, you are at the right place. To begin to understand how many calories to eat in order to start losing weight quickly, you need to know some simple facts.

How many calories are in a pound of body fat?

In a pound of body fat, there are about 3500 calories. So, using this simple fact, let us say you cut down your daily caloric intake by about 500 calories a day, in about a week  or 7 days, you total caloric deficit is going to be (7*500=3500) equal to the amount of calories in one pound of body fat. In other words, each 500 calorie deficit from baseline translates to one pound of body fat in a week. So, let us say you want to lose 3 pounds of weight per day, you would need to be at least 1500 calorie deficit per day for 7 days so you are expected to lose 3 pounds.

But first, you need to know what your daily caloric requirement is so that you can start cutting back from that number.

So, how do you determine your daily caloric requirements?

One simple and easy way you can determine your daily caloric intake  for not losing or gaining weight is to do a test called Resting Metabolic Rate (RMR) test that is available at most W8MD weight loss centers. By measuring the amount of oxygen your body consumes in a fixed time of a just a few minutes (5-10 minutes) using a breathing test, the indirect caloriemetric test measures your resting metabolic rate.

What is the cost of the Resting Metabolic Rate Test?

The good news is that most insurances do cover this test and so there may not be any additional cost to you. However, if you do not have insurance or have a high deductible plan, the self pay discount cost is only $50.00 for the RMR test, which is one of the most useful tests you can do as it gives very useful information as you try to lose weight.

Why exercise alone is useless for weight loss

Why exercise alone is useless for weight loss

Are there online tools that can give me a free and quick idea before doing the RMR test to know my caloric intake per day?

Although just a guestimate, there are some online tools that you can use to determine your weight neutral caloric intake by inputting your height, weight, activity level, age and sex.

Can use a mobile app to help me?

Yes, there are many mobile apps like the My Fitness Pal that can help.

Now, I know my basal requirement is 2500 calories, and I need to cut back by at least 500 calories per day to lose one pound per week. I tried eating a 2000 calorie diet but I still cannot seem to lose weight, why?

  1. While it seems very simple on the outset, most people find it very difficult to first know the calories in each everything they eat, and
  2. Second, it is difficult to keep track of these things.
  3. The third thing that hinders this calorie counting is the hidden calories. Average American was surveyed as to how many calories they consume and they said 2000 calories. Then, they looked at the same peoples caloric intake and they were consuming about 3800 calories which means we underestimate our caloric intake by almost 100% due to the so called hidden calories.
  4. The fourth thing is – what if your body slows down the metabolism when you start cutting back on calories? This happens if your body is sensing that you are starving it.

How can the W8MD’s meal replacements help prevent the starvation signal or body slowing down the metabolism?

By using protein nutrition with very little carbs, using the delicious and affordable W8MD low calorie and low carbohydrate, ketogenic meal replacement supplements, the body is going to sense that the nutrition is being provided on a constant basis like every 3-4 hours. This way, the body is not going to sense the starvation signaling which normally happens when you just cut back on portions without getting proper nutrition.

How expensive are the W8MD protein supplements for weight loss, such as the protein shakes,  bars, and other meal replacements?

Although most physician weight loss programs charge over $5.00 per meal replaced, at W8MD Medical Weight Loss Centers of America, the meal replacements cost as little as $2.15 per meal replaced. Compared to an average grocery, self prepared meal ingredient costs of about $3.00 per meal, the W8MD weight loss protein meal replacements not only cut the calories down drastically but also can be a potential cost saving of about 20-30% compared to grocery food ingredient costs!

Style: “P 45 Product – Standard”

W8MD Weight Loss Protein Soups

What meal replacement options are available at W8MD medical weight loss centers?

Our meal replacement options are very varied and have wide variety of protein bars, protein shakes, protein powder, protein cereals, various dinner items, lunch items, hot teas, protein desserts, snacks, and many different food items to satisfy your flavors, and nutritional requirements.

Are the W8MD meal replacements Kosher?

Most W8MD meal replacements are Kosher certified and we do have these certificates available at the centers upon request.

How about speeding up my metabolism with a medication or two to help burn fat in addition to the diet?

In order to assist you in fighting hunger, food cravings, and to speed up metabolism, our weight loss physicians can prescribe FDA approved weight loss medications including the new and traditional diet pills when appropriate in addition to a low calorie diet and increased physical activity!

Locations for W8MD weight loss centers

Weight loss success stories

FANTASTIC program! Truly a life changer!  The first several months I lost on average 3 pounds a week. I have now lost 87 pounds in 10 months and I’m still losing! I can say it feels almost effortless, for with the elimination of most carbs plus the medication I have ZERO cravings and minimal hunger. – D.M.
Related articles

How can W8MD help?

W8MD's medical weight loss, sleep, aesthetic & IV nutrition programs

W8MD’s insurance weight loss program is unique in many ways with a comprehensive multidisciplinary approach to losing weight fast that addresses all the complex issues leading to weight gain, both in adults and children. Since its inception in 2011, W8MD has successfully helped thousands of patients lose weight successfully succeed in not only losing weight but also keep it off with an ongoing maintenance plan.

We offer FDA appetite suppressants or diet pills, such as Phentermine or Adipex, Qsymia, Belviq, Saxenda, Contrave, Bontril, Tenuate etc. We also offer very low calorie diets (VLCD),with optional and affordable insulin resistance

Also see our other blogs

Success stories

FANTASTIC program! Truly a life changer! The first several months I lost on average 3 pounds a week. I have now lost 87 pounds in 10 months and I'm still losing! I can say it feels almost effortless, for with the elimination of most carbs plus the medication I have ZERO cravings and minimal hunger. D.M. Lost 100 lbs and maintaining for years!

More success stories...
W8MD'sNYC Weight Loss, Sleep and Medical Aesthetics, Brooklyn, NY.
Prab R. Tumpati, MD - Medical Director and Founder

2632 E 21st St Ste L2 Brooklyn NY 11235

(718)946 5500

Sleep, Aesthetics, and Obesity Medicine - Prab R. Tumpati, MD

NYC medical weight loss
W8MD's Philadelphia, Weight Loss, Sleep and Medical Aesthetics, NE Philadelphia, PA.
1718 Welsh Road, 2nd Fl, Ste C, Philadelphia PA 19115

Sleep, Aesthetics, and Obesity Medicine - Prab R. Tumpati, MD

Philadelphia Medical Weight Loss
(215)676 2334
W8MD's King Of Prussia, Weight Loss, Sleep and Medical Aesthetics, Wayne, PA.
987 Old Eagle School Road, Building K, Ste 712, Wayne PA 19087

 Sleep, Aesthetics, and Obesity Medicine - Prab R. Tumpati, MD

King Of Prussia Medical Weight Loss
(215)676 2334

W8MD's New Jersey Weight Loss, Sleep and Medical Aesthetics, Cherry Hill, NJ.
140 E Evesham Road, Cherry Hill NJ 08003


 Sleep, Aesthetics, and Obesity Medicine - Prab R. Tumpati, MD

NJ Weight Loss Center

Medical Aesthetic Special Offer


W8MD’s medical aesthetic / MedSpa programs offers a wide variety of advanced skin care measures to make you look your best with younger and brighter skin. Our skin treatments include mesotherapy fat dissolve injections, oxygen super facials with microdermabrasion, IPL photofacials, microneedle skin rejuvination, PRP (Platelet Rich Plasma) therapy, non-ablative laser skin resurfacing, botox, fillers and aesthetic treatments. Learn more...
IV Nutrition
IPL Photofractinoal
Affordable Botox
Mesotherapy Fat Dissolve
Pronounced W'eight' MD, our state of the art W8MD physician medical weight loss, sleep, holistic IV nutrition and aesthetic medicine programs can help you not only to lose weight, and sleep better but also look your best!
%d bloggers like this: