How many calories to cut every day to lose weight and burn fat - 'lose up to 2lb per week!'

Personal trainer and owner of Geezers Boxing, Leon Bolmeer, explained why confusion over calories is one of the biggest problems for Britons. In general, aim to incorporate a small deficit of 500 calories a day.

Leon explained: "Weight loss is a gradual process, with a safe target typically being one to two pounds per week.

"Achieving this often involves creating a daily deficit of around 500 calories, which can usually be done without feeling overly restricted.

"Caloric needs vary, but most adult women require between 1,600 and 2,400 calories per day, while men typically need 2,200 to 3,000 calories to maintain their weight.

“There’s no one-size-fits-all approach to creating a calorie deficit. Factors such as age, weight, height, metabolism, and activity levels all play a role in determining your unique caloric needs, so make sure you personalise your plan rather than copying other people.”

Your maintenance calories will depend on your activity level, weight and genetic factors, but online calculators can help give you an indication of what yours would be.

When reducing your calories, make sure you are still eating foods high in nutrients, protein and fibre.

The expert warned against reducing calories too much, as this can impact your metabolism - which is responsible for fat-burning in your body.

Leon continued: "It’s important to remember that excessive calorie restriction can backfire.

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"Not eating enough calories may lower your metabolism, cause strong cravings, and even lead to muscle loss rather than fat loss.

"Overly restrictive calorie deficits can result in fatigue, brain fog, or muscle loss, and may ultimately cause weight regain. Balancing your deficit with proper nutrition and moderate exercise is key to preventing this.

"When working toward a calorie deficit, it’s important to include protein-rich foods and strength-based exercises to preserve muscle mass. This not only supports metabolism but also helps maintain overall strength and health."