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.
Weight Loss Calculator
How Weight Loss Calculators Work
Our Weight Loss Calculator helps estimate how many calories you should consume daily to reach your goal weight safely and efficiently. It factors in your Total Daily Energy Expenditure (TDEE) and applies a healthy calorie deficit.
To lose 0.5 to 1 kg (1 to 2 lbs) per week, a daily calorie deficit of approximately 500 to 1000 kcal is usually recommended. This ensures gradual fat loss while preserving muscle mass.
| Deficit Type | Approx. Weekly Weight Loss | Calorie Adjustment |
|---|---|---|
| Mild Deficit | ~0.25–0.5 kg (0.5–1.1 lbs) | -250 to -500 kcal/day |
| Moderate Deficit | ~0.5–0.75 kg (1.1–1.6 lbs) | -500 to -750 kcal/day |
| Aggressive Deficit | ~0.75–1 kg (1.6–2.2 lbs) | -750 to -1000 kcal/day |
Note: Always consult a healthcare professional before beginning any aggressive weight loss plan. Extreme deficits can result in muscle loss, fatigue, or nutrient deficiencies if not properly managed.
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