How Many Calories Should You Eat to Lose Weight?

Most people searching “how many calories should I eat to lose weight” already know the basic idea: eat less than you burn. The hard part is knowing how much less — without guessing, crashing your energy, or losing muscle.

Here is a practical, science-backed way to find your number.

Step 1: Find your maintenance calories (TDEE)

Your Total Daily Energy Expenditure (TDEE) is how many calories you burn in a typical day, including movement and exercise. This is your maintenance level — eat this much and weight stays roughly stable.

To estimate TDEE accurately:

1. Calculate BMR (Basal Metabolic Rate) — calories burned at complete rest.
2. Multiply BMR by an activity factor (sedentary 1.2 → very active 1.725+).

The Mifflin-St Jeor equation is the most widely used BMR formula for general adults. Our free calorie calculator uses it by default and updates live as you change inputs.

Example: A 30-year-old woman, 65 kg, 165 cm, moderately active might have a TDEE around 2,000–2,200 kcal/day. That is her starting maintenance estimate.

Step 2: Create a deficit — but not too aggressive

Fat loss requires a calorie deficit: eating below TDEE consistently.

Goal	Daily deficit	Approx. weekly loss
Mild	~250 kcal	~0.23 kg / 0.5 lb
Standard	~500 kcal	~0.45 kg / 1 lb
Aggressive	~750 kcal	~0.68 kg / 1.5 lb

The “3,500 kcal = 1 lb fat” rule is a rough guide, not a law. Real results vary with water, muscle, sleep, stress, and adherence.

Practical recommendation: Start with a 250–500 kcal deficit. Most people sustain this longer than extreme cuts.

Step 3: Set a floor — do not go too low

Very low calories can backfire: fatigue, binge cycles, muscle loss, and stalled progress.

Common minimums cited by health professionals:

• Women: often not below ~1,200 kcal/day without supervision
• Men: often not below ~1,500 kcal/day without supervision

If your calculated target drops below these, choose a milder deficit or consult a dietitian.

Step 4: Prioritize protein

In a deficit, protein helps preserve muscle and control hunger. A common target:

• 1.6–2.2 g per kg of body weight (studies that use lean mass instead suggest higher targets, about 2.3–3.1 g per kg of lean mass)

Our calculator breaks your target into protein, carbs, and fat so you are not just counting calories blindly.

Step 5: Recalculate every 4–6 weeks

As you lose weight, TDEE drops slightly (smaller body = less energy needed). Recalculate when:

• Weight plateaus for 2+ weeks despite good adherence
• You have lost ~5% of body weight
• Activity level changes significantly

Quick checklist

• Calculate TDEE with real stats (not wishful thinking on activity)
• Pick mild or standard deficit first
• Hit protein target daily
• Weigh weekly (not daily) and track trends
• Adjust every month — not every day

Use the calculator now

Stop guessing. Enter your age, weight, height, activity, and goal in our free calorie calculator — results update instantly, 100% in your browser, no signup.

For the math behind BMR and TDEE, read How the calorie calculator works. For meal ideas matched to your target, see our diet plans.