How many daily calories are needed for gradual weight loss without harming health or fitness?

Gradual weight loss is considered the healthiest way to lose weight, with the goal of losing no more than 1-2 pounds per week. To achieve this goal, you should aim for a daily caloric deficit of 500-1000 calories. This can be achieved by reducing your calorie intake and/or increasing your physical activity levels.

It's important to note that the exact number of calories needed for weight loss varies from person to person, depending on factors such as age, gender, height, weight, and activity levels. A safe and effective approach is to calculate your basal metabolic rate (BMR), which is the number of calories your body needs at rest, and then subtract 500-1000 calories from that number.

It's also important to ensure that you're getting enough nutrients to support your health and fitness goals. This can be achieved by incorporating a variety of nutrient-dense foods into your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats.