Results You should consume about 2,043 calories a day to reach your goal weight of 175 lbs . This is at a reasonable weight loss average of 1.5 lbs per week, which should be reached by August 02, 2013. Experts recommend weight loss at the rate of 0.5-2 lbs/week. Remember that this estimate is based on your body weight, height, age, gender, and activity level. It may vary slightly depending on other factors. Generally, women should not consume any less than 1,200 calories per day, and men should not consume less than 1,500 calories per day.