How Many Calories Should You Eat to Lose Weight?
Work out a deficit that is effective without being extreme.
Start with maintenance
Estimate your total daily energy expenditure from basal metabolic rate and activity. This is the intake at which your weight stays steady.
Choose a moderate deficit
A deficit of 300 to 500 kcal a day usually produces 0.25 to 0.5 kg of loss per week. Avoid going below about 1,200 kcal for women or 1,500 for men without medical supervision.
Adjust over time
Weight loss slows as you get lighter, so re-calculate every few weeks. Protein, fibre and strength training help preserve muscle while you lose fat.
Try it: TDEE & Daily Calorie Calculator
Example with sample values. Open the full calculator →
Eat around your maintenance calories to hold weight. A 500 kcal daily deficit leads to roughly 0.5 kg loss per week.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.