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How Many Calories Should You Eat to Lose Weight?

Discover the science behind calorie deficit and how to calculate the right amount for your body.

Losing weight is often simplified to one key concept: calories in vs. calories out. While it’s true that maintaining a calorie deficit is essential for weight loss, figuring out exactly how many calories you should eat can be more complex than it seems.

In this article, we’ll break down the science, give you a step-by-step method to estimate your calorie needs, and provide practical examples to help you stay on track.

What Is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. When this happens consistently, your body turns to stored fat for energy — leading to weight loss.

To lose roughly 0.5 kg (1 lb) per week, you need a deficit of about 500 calories per day. This is because 1 kg of body fat contains approximately 7,700 calories.

Step 1: Calculate Your Maintenance Calories (TDEE)

Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn each day, including basic functions (BMR) and physical activity.

You can estimate your TDEE using our TDEE Calculator or by multiplying your BMR by an activity factor:

• Sedentary: × 1.2
• Lightly active: × 1.375
• Moderately active: × 1.55
• Very active: × 1.725
• Super active: × 1.9

Example: If your BMR is 1,400 and you’re moderately active → TDEE = 1,400 × 1.55 = 2,170 calories/day

Step 2: Create a Calorie Deficit

Once you know your TDEE, reduce it to create a deficit:

• Mild: TDEE – 250 to 500 kcal
• Faster loss: TDEE – 500 to 1,000 kcal

Note: Don’t go below 1,200 (women) or 1,500 (men) calories/day.

Step 3: Adjust Based on Results

Recalculate every few weeks. As you lose weight, your TDEE drops. Track your progress using tools like our Meal Calorie Calculator.

Real-World Examples

Sarah, 30, sedentary: TDEE = 1,680 → Eat 1,180–1,400 calories/day

Ahmed, 40, active: TDEE = 2,790 → Eat ~2,290 calories/day

Bonus Tip: Combine Diet and Exercise

Exercise helps preserve muscle while you lose fat. Even a brisk 30-minute walk burns ~150–200 calories.

Final Thoughts

Start with a realistic deficit. Track your progress. Adjust as needed. Or get your personalized plan with our Weight Loss Calculator.