To lose weight safely, most people should reduce their daily calorie intake by about 500 to 600 calories.

A medium Hass avocado contains roughly 240 calories, and the vast majority of those come from heart-healthy monounsaturated fat.

A medium apple (about 3 inches in diameter, or 182 grams) contains roughly 95 calories as defined by the USDA.

General guidelines suggest 2,000 calories daily for women and 2,500 for men to maintain weight, though individual needs vary based on age, activity.

A large egg white (raw or cooked without added fat) contains approximately 17 to 18 calories, mostly from its 3.6 grams of protein.

Daily calorie needs vary, but typical guidelines suggest 2,500 for men and 2,000 for women to maintain weight.

A whole watermelon contains approximately 1,360 calories, though the exact number depends on the melon’s size, variety, and growing conditions.

A safe calorie deficit of 500 to 1,000 calories per day from your TDEE typically leads to a weight loss of 1 to 2 pounds per week.

A cup of cow’s milk can range from roughly 80 to 150 calories, depending mostly on how much fat is left.

A cup of diced watermelon (about 152 grams) contains roughly 46 calories, making it one of the lowest-calorie fruits available.