A large egg contains about 72 calories and 6.3 grams of protein, making it a low-calorie, high-protein food choice.

Your daily calorie needs depend on your age, sex, activity level, and body size, with typical maintenance ranges from 1,600–2,400 for women.

To lose weight safely, most people need about 500–600 calories below their maintenance level daily — roughly 1,500 for women, 2,000 for men.

Most adults need between 1,600 and 3,000 calories daily depending on sex, age, and activity level.

Walking 10,000 steps typically burns between 300 and 500 calories for most adults, with the exact number depending on body weight, walking speed.

A 155-pound person walking at a moderate 3.5 mph pace burns about 150 calories in 30 minutes.

To lose about 1 pound per week, aim for a 500-calorie daily deficit — roughly 1,500 calories for women or 2,000 for men.

Research supports a moderate surplus of roughly 360 to 480 calories above maintenance to optimize muscle gain.

Most people aiming to lose weight typically reduce their daily intake by 500 to 600 calories.

To lose 2 pounds per week, a daily calorie deficit of about 1,000 calories is generally needed.