How Many Calories Should I Eat to Lose Weight?
Your weight-loss calorie target depends on your maintenance needs, activity and health. Learn how to calculate it, choose a suitable deficit and adjust it using your real weight trend.
Quick answer
There is no single calorie target that works for everyone. First, estimate your maintenance calories—the energy your body uses in a normal day. Then subtract a suitable calorie deficit.
For many adults, eating about 300–500 fewer calories per day is a practical starting point. Some structured clinical programs use a deficit of 500–750 calories per day, but this may be too large for people with lower calorie needs.[1]
For example, if you maintain your weight at 2,200 calories per day, a reasonable starting target may be about 1,700–1,900 calories per day.
Weight-loss calorie target = maintenance calories − calorie deficit
This result is an estimate, not a guaranteed prescription. Follow it consistently for about three to four weeks, compare your average weight trend and then adjust if needed.
Want a quick estimate? Use MNT's free advanced BMI and calorie calculator to estimate your resting energy needs and maintenance calories. The result still needs to be checked against your real progress.
At a glance
- Your weight-loss calories depend on age, height, weight, activity and health.
- Estimate maintenance calories before choosing a deficit.
- A 300–500-calorie deficit is a practical starting point for many adults.
- A lower calorie target is not automatically better.
- A 1,200-calorie diet is not suitable for every woman.
- A 1,500-calorie diet is not suitable for every man.
- Calorie calculators provide estimates, not exact measurements.
- Judge progress from a three- to four-week trend, not one weigh-in.
- Food Calories and kilocalories (kcal) mean the same thing in this article.
How Many Calories Should I Eat a Day to Lose Weight?
To lose weight, your average calorie intake must remain below the amount of energy your body uses over time. This is called a calorie deficit.
However, calorie needs cannot be calculated from body weight alone. Two people who both weigh 70 kg may need very different amounts of food.
Your daily calorie needs are affected by:
- Age
- Height
- Current weight
- The sex variable used by the equation
- Muscle mass and body composition
- Walking and other daily movement
- Planned exercise
- Occupation
- Health conditions
- Medicines
- Recent or repeated weight loss
The best calorie target is not the lowest number you can tolerate. It is a level that supports gradual progress while leaving enough room for protein, fibre, essential fats, vitamins and minerals.
The Three Calorie Numbers You Need
| Term | What it means |
|---|---|
| Resting energy expenditure (REE/RMR) | The estimated energy your body uses at rest for breathing, circulation and other basic functions. Many calculators label this number as BMR. |
| TDEE or maintenance calories | Total daily energy expenditure: the estimated calories used through resting metabolism, digestion, daily movement and exercise. |
| Weight-loss calorie target | The calories you plan to eat after subtracting a suitable deficit from maintenance calories. |
The main formula is:
Daily calories for weight loss = TDEE − calorie deficit
Do not subtract your deficit directly from resting energy needs. That number does not include normal movement, digestion or exercise.
How to Calculate Calories for Weight Loss
Step 1: Estimate your resting energy needs
The Mifflin–St Jeor equation is widely used to estimate resting energy expenditure in adults.[2,3] Use your current weight in kilograms, height in centimetres and age in years.
Male equation:
REE = (10 × weight) + (6.25 × height) − (5 × age) + 5
Female equation:
REE = (10 × weight) + (6.25 × height) − (5 × age) − 161
The original equation uses male and female constants. If that choice does not fit your situation, ask a qualified clinician or dietitian which estimate is more suitable.
This equation predicts resting energy use. It does not directly measure your metabolism.
Step 2: Estimate your maintenance calories
Multiply resting energy needs by an approximate activity factor to estimate total daily energy expenditure.
| Activity level | Approximate factor | General description |
|---|---|---|
| Sedentary | 1.2 | Mostly seated day with little planned exercise |
| Lightly active | 1.375 | Light exercise or activity about 1–3 days per week |
| Moderately active | 1.55 | Moderate exercise about 3–5 days per week |
| Very active | 1.725 | Hard exercise most days or a physically active job |
| Extra active | 1.9 | Very hard training combined with a physical job |
TDEE = estimated resting energy needs × activity factor
These factors are broad calculator conventions. They do not measure your activity precisely.
Choose carefully. Going to the gym three times per week does not always make someone “moderately active” if the rest of the day is spent sitting. Selecting an activity level that is too high can make the calorie target too high.
Step 3: Choose a starting deficit
A calorie deficit is the difference between the calories you use and the calories you eat.
| Starting deficit | General use |
|---|---|
| About 300 calories per day | Slower progress, but often easier to maintain; may suit smaller adults or people close to their goal |
| About 500 calories per day | A common moderate starting point when it does not create an overly low intake |
| 500–750 calories per day | Used in some structured clinical programs; should still be adjusted for individual needs[1] |
The NHS suggests reducing intake by around 600 calories per day as a broad starting approach.[8] This is not a personal prescription and may be too large for someone with low maintenance needs.
Use the smallest deficit that produces useful, sustainable progress.
Step 4: Set your daily calorie target
Subtract your chosen deficit from estimated maintenance calories.
Example:
- Estimated maintenance: 2,200 kcal/day
- Selected deficit: 400 kcal/day
- Starting calorie target: 1,800 kcal/day
The table below gives more examples.
| Estimated maintenance | Target with a 300-calorie deficit | Target with a 500-calorie deficit |
|---|---|---|
| 1,600 | 1,300 | 1,100* |
| 1,800 | 1,500 | 1,300 |
| 2,000 | 1,700 | 1,500 |
| 2,200 | 1,900 | 1,700 |
| 2,500 | 2,200 | 2,000 |
| 3,000 | 2,700 | 2,500 |
*A calculated result can be too low even when the subtraction is correct. These figures are examples, not prescriptions.
Step 5: Check whether the result is too low
Do not accept a calculator result automatically. The target needs review if:
- It is close to or below 1,200 calories.
- It leaves you extremely hungry or constantly thinking about food.
- You feel weak, dizzy, faint or unable to concentrate.
- Your exercise performance or recovery falls sharply.
- You cannot meet basic protein and nutrient needs.
- You develop menstrual changes.
- You continue losing weight very quickly after the first few weeks.
NICE classifies diets providing 800–1,200 kcal per day as low-energy diets. It recommends them only as part of supported, multicomponent care for eligible people living with obesity, or with overweight and type 2 diabetes. These diets should be nutritionally complete, supervised and generally last no more than 12 weeks. Diets below 800 kcal are very-low-energy diets and have even narrower clinical uses.[10]
This does not mean that every intake slightly above 1,200 is automatically suitable. Safety depends on body size, activity, health, diet quality and nutrient intake.
Step 6: Test the estimate
Follow the target consistently for about three to four weeks before deciding whether it works, unless you develop concerning symptoms.
Body weight can change from one day to another because of:
- Water retention
- Salt intake
- Carbohydrate intake and stored glycogen
- The menstrual cycle
- Food still being digested
- Constipation
- A hard workout
- Illness or changes in medicine
One weigh-in cannot prove whether your calorie target is correct. Use an average trend.
Another way to estimate maintenance calories
If your weight has been stable for several weeks, you can track normal food intake for 10–14 days. Your average intake may provide another estimate of maintenance calories.
For example:
- Average recorded intake: 2,050 calories per day
- Average body weight: stable
- Practical maintenance estimate: close to 2,050 calories per day
This method works only when portions are measured reasonably well and cooking oil, drinks, snacks and weekend meals are included. Food logs often miss calories, so treat this result as another estimate rather than proof.
Worked Calorie Calculations
Example 1: Lightly active woman
Assume:
- Age: 32 years
- Weight: 70 kg
- Height: 165 cm
- Activity: lightly active
Step 1: Estimate resting energy needs
REE = (10 × 70) + (6.25 × 165) − (5 × 32) − 161
REE = 700 + 1,031 − 160 − 161
REE = approximately 1,410 calories per day
Step 2: Estimate maintenance calories
TDEE = 1,410 × 1.375
TDEE = approximately 1,940 calories per day
Possible starting targets are:
- 300-calorie deficit: about 1,640 calories per day
- 500-calorie deficit: about 1,440 calories per day
The lower number is not automatically better. Hunger, health, activity, nutrient needs and personal preference should guide the final choice.
Example 2: Moderately active man
Assume:
- Age: 35 years
- Weight: 90 kg
- Height: 178 cm
- Activity: moderately active
Step 1: Estimate resting energy needs
REE = (10 × 90) + (6.25 × 178) − (5 × 35) + 5
REE = 900 + 1,113 − 175 + 5
REE = approximately 1,843 calories per day
Step 2: Estimate maintenance calories
TDEE = 1,843 × 1.55
TDEE = approximately 2,856 calories per day
Possible starting targets are:
- 300-calorie deficit: about 2,556 calories per day
- 500-calorie deficit: about 2,356 calories per day
- 750-calorie deficit: about 2,106 calories per day
A 750-calorie deficit may not be necessary if the person is already progressing with a smaller reduction.
Example 3: Why subtracting 500 does not work for everyone
Suppose an adult maintains their weight at 1,600 calories per day.
1,600 − 500 = 1,100 calories per day
The subtraction is correct, but the result may be too restrictive for self-directed weight loss. It can be difficult to meet protein, fibre, vitamin and mineral needs at this level.
A smaller deficit, a manageable increase in activity or professional guidance may be more suitable. The person should also confirm whether weight loss is medically appropriate.
What Is a Suitable Calorie Deficit for Weight Loss?
A suitable deficit should create gradual progress without causing severe hunger, poor concentration, weak exercise performance or nutritional gaps.
Clinical lifestyle programs may use a 500–750 kcal daily deficit.[1] That range should not be applied blindly. A 500-calorie deficit may be reasonable for someone who maintains at 2,800 calories, but too large for someone who maintains at 1,600.
The CDC describes about 1–2 lb, or 0.45–0.9 kg, per week as a gradual pace that may be easier to maintain.[7] It is a broad guide, not a required weekly result.
A slower rate can be appropriate for:
- Smaller adults
- People close to a healthy or preferred weight
- Older adults
- People with low maintenance calories
- People trying to preserve muscle
- Anyone who finds a larger deficit hard to maintain
The scale may drop quickly during the first week because of water and stored carbohydrate. That does not mean the same rate will continue.
How Many Calories Should I Cut to Lose 0.5 kg or 1 kg per Week?
How many calories to lose 0.5 kg per week?
Simple energy maths links 0.5 kg of fat with roughly 3,850 calories. Dividing that by seven gives a theoretical deficit of about 550 calories per day.
This is only a rough estimate. A weekly scale change is not pure body fat. Water, stored carbohydrate, digestion and measurement error can change the result.
How many calories to lose 1 kg per week?
You may have read that 1 kg of fat equals about 7,700 calories. Simple maths would therefore suggest a daily deficit of about 1,100 calories:
7,700 ÷ 7 = 1,100 calories per day
This is too aggressive for many adults and may push intake into an unsuitable range.
The old rule also assumes that:
- Every kilogram lost is pure fat.
- Energy expenditure never changes.
- Food intake is measured perfectly.
- Movement and exercise remain constant.
- Water weight does not change.
Real weight loss is dynamic. A smaller body normally uses less energy, and appetite, movement and energy expenditure may change during dieting. Research using dynamic models shows that the old 3,500-calorie-per-pound rule can overestimate long-term weight loss.[4,5]
Do not choose a calorie intake by dividing a goal by 7,700. Estimate maintenance needs first, select a reasonable deficit and adjust from real results.
Is 1,200, 1,500, 1,800 or 2,000 Calories Enough to Lose Weight?
A calorie number causes weight loss only when it is below your maintenance needs.
| Daily intake | Will it cause weight loss? |
|---|---|
| 1,200 calories | It may cause weight loss if maintenance is higher, but it is a low intake for many adults and may require professional support. |
| 1,500 calories | It can produce weight loss, maintenance or weight gain depending on the person's energy use. |
| 1,800 calories | It can produce weight loss in someone who maintains above 1,800 calories. |
| 2,000 calories | A larger or active adult may lose weight at 2,000 calories, while another person may maintain or gain. |
The same rule applies to every number:
Weight falls when average calorie intake remains below average calorie expenditure over time.
Is 1,200 calories a day enough to lose weight?
For many adults, 1,200 calories will create a deficit. That does not automatically make it safe or suitable.
At 1,200 calories, it may be difficult to obtain enough:
- Protein
- Essential fats
- Fibre
- Iron
- Calcium
- Vitamins and minerals
Do not choose 1,200 calories only because it is common in apps, social media posts or generic meal plans.
Can I lose weight on 1,500 calories a day?
Yes, if your maintenance calories are above 1,500.
- Maintenance at 2,000: a 500-calorie deficit
- Maintenance at 1,700: a 200-calorie deficit
- Maintenance at 1,500: no deficit
The result depends on the individual, not the popularity of the calorie number.
Can I eat 2,000 calories and still lose weight?
Yes. A person who maintains at 2,500 calories would have a 500-calorie deficit while eating 2,000.
This is why some people lose weight at 2,000 calories while others need less. Body size, muscle mass and activity can create large differences in daily energy needs.
How Many Calories Should Women and Men Eat to Lose Weight?
There is no single calorie target for all women or all men.
Men often have higher average energy needs because of differences in body size and lean mass. However, averages should not replace a personal calculation. A smaller sedentary man may need fewer calories than a tall, active woman.
Calculate resting energy needs and maintenance calories using current weight, height, age and activity. Then choose a deficit that does not create an overly low intake.
Avoid treating 1,200 calories as the standard target for women or 1,500 calories as the standard target for men. Neither number is suitable for every person.
How many calories should a 70 kg person eat to lose weight?
Weight alone is not enough to calculate calorie needs.
A 70 kg person who is tall and active may require far more calories than a 70 kg person who is shorter and sedentary. Age and the sex variable used by the equation also change the estimate.
Use weight, height, age and activity together. The worked example above shows that a lightly active 32-year-old woman at 70 kg and 165 cm may maintain near 1,940 calories, but another 70 kg adult may have a very different result.
Why Calorie Calculators Are Only Estimates
A calorie calculator cannot measure exactly how many calories you burn. It predicts a starting point.
Resting-energy equations have individual error
The Mifflin–St Jeor equation performs reasonably well compared with several other equations, but it is still a prediction.[3]
Your real resting energy use may be higher or lower because of:
- Muscle mass
- Genetics
- Hormones
- Health conditions
- Medicines
- Previous weight loss
- Measurement error
Use the result as a starting point, not a fixed biological fact.
Activity levels are difficult to classify
People often overestimate activity. Someone may exercise four times per week but still have low daily movement because they:
- Work at a desk
- Drive instead of walking
- Sit during most free time
- Move less after hard workouts
This can make calculated maintenance calories too high.
Fitness trackers do not measure calories precisely
A smartwatch can help track steps, workouts and trends. It should not be treated as a precise calorie meter.
A systematic review found poor energy-expenditure accuracy across wrist-worn devices, with mean absolute percentage errors above 30% for all included brands.[6]
If your maintenance calculation already includes exercise, adding back every calorie shown by a watch may count the same activity twice.
Energy needs change during weight loss
A smaller body normally uses less energy than a larger body. People may also move less without noticing when calorie intake falls.
This means a target that caused weight loss at the beginning may later become close to maintenance. Recalculation and real-world tracking are therefore more useful than treating the first estimate as permanent.
How to Adjust Calories Based on Real Results
1. Weigh under similar conditions
If weighing is suitable for you, try to use:
- The same time of day
- The same scale
- The bathroom first
- Similar clothing
- A measurement before eating or drinking
2. Use a seven-day average
Add daily weights and divide by seven. Compare one week's average with the next.
This reduces the effect of daily water changes. If daily weighing harms your mental well-being, use a less frequent method and discuss a suitable approach with a qualified professional.
3. Wait long enough
Do not cut calories because the scale did not move for three days.
Use the starting target for about three to four weeks. For people who menstruate, comparing similar points in the menstrual cycle may give a clearer picture.
Do not wait if you develop dizziness, fainting, severe fatigue, constant food thoughts, poor recovery or menstrual changes.
4. Check common tracking errors
Before lowering calories, check whether you included:
- Cooking oil and ghee
- Sugar and milk in chai or coffee
- Soft drinks and juices
- Sauces and dressings
- Small bites while cooking
- Nuts and seeds
- Restaurant portions
- Weekend meals
- Unmeasured roti or rice portions
These foods do not need to be avoided. They only need to be measured accurately when you are counting calories.
5. Make a small adjustment
If average weight has not changed after several consistent weeks:
- Confirm that the maintenance estimate is realistic.
- Check portion measurements and unrecorded drinks or snacks.
- Review the selected activity level.
- Consider a small reduction of about 100–200 calories.
- Add manageable daily movement if appropriate.
Avoid making a severe calorie cut based on one week of data.
6. Recalculate as weight changes
Recalculate after losing several kilograms, after a major change in activity or when the previous target no longer produces a downward trend.
Use your current weight in the equation each time.
Who Should Not Use a Generic Calorie Target?
Online calorie calculations are designed mainly for independent adults. A generic target may not be suitable for:
- Children and teenagers
- Pregnant women
- Breastfeeding women
- People who are underweight
- People with a current or previous eating disorder
- People using insulin or medicines that can cause low blood sugar
- People with kidney, liver or another major health condition
- Frail older adults
- Competitive athletes
- People recovering from surgery or serious illness
- People who have had bariatric surgery
- People taking prescription weight-loss medicines
The NIDDK Body Weight Planner is intended for adults and specifically excludes people under 18 and those who are pregnant or breastfeeding.[9]
Seek personalised guidance if you have a medical condition, take regular medicines or have symptoms that may affect weight.
Frequently Asked Questions
Should I use my current weight or goal weight to calculate calories?
Use your current weight when estimating resting energy needs and maintenance calories. Your goal weight can help with planning, but it should not replace current weight in the Mifflin–St Jeor equation.
Recalculate as your weight changes.
Should I eat fewer calories than my BMR to lose weight?
BMR or resting energy expenditure is not a universal minimum calorie intake. It estimates the energy your body uses at rest.
Base your target on total daily energy expenditure, diet quality, health and nutrient needs—not BMR alone. A target close to or below resting energy needs deserves extra review, especially when the resulting intake is low.
How many calories should I eat to lose weight without exercise?
Estimate maintenance calories using your current low activity level, then subtract a moderate deficit. Exercise is not required to create a calorie deficit.
Physical activity still supports heart health, fitness, muscle, mobility and long-term weight management. It should not be used as punishment for eating.
Why am I not losing weight while eating 1,200 calories?
Possible reasons include:
- The tracking period is too short.
- Water retention is hiding fat loss.
- Portions, cooking fats or drinks are not fully recorded.
- Restaurant calorie estimates are inaccurate.
- Weekend intake is higher.
- The activity or maintenance estimate is incorrect.
- A medicine or medical condition is affecting weight.
If 1,200 calories is being tracked accurately and average weight remains unchanged for several weeks, do not automatically cut lower. Ask a registered dietitian or doctor to review the situation.
Should I eat back calories burned through exercise?
Not automatically.
If your maintenance estimate already includes normal exercise, eating back every exercise calorie may double-count activity. Smartwatch and exercise-machine estimates are also imperfect.
People doing long or intense training may need extra fuel, but this should be based on training load, performance, recovery and the complete calorie plan.
How often should I recalculate my calories?
Recalculate when:
- You have lost several kilograms.
- Your daily activity changes.
- You start or stop regular exercise.
- Your weight trend has been stable for several weeks.
- Your health or medication changes.
Do not recalculate after every daily weight change.
Can I lose weight without counting calories?
Yes. Calorie counting is one method, not a requirement.
Reducing portions, measuring cooking fats, limiting high-calorie drinks and building balanced meals can lower calorie intake without tracking every food. A calorie deficit must still occur over time, but you do not have to count every calorie to create one.
The Bottom Line
How many calories should you eat to lose weight?
First estimate your maintenance calories using resting energy needs and activity. Then subtract a suitable deficit. For many adults, 300–500 fewer calories per day is a practical starting point. Some structured clinical programs use 500–750 fewer calories per day, but this is not right for everyone.
If maintenance is 2,200 calories, a starting target may be about 1,700–1,900 calories. If maintenance is much lower, subtracting 500 may create an intake that is too restrictive.
Use the estimate for about three to four weeks. Compare average weights, check tracking accuracy and make small changes when needed.
The right target is not the lowest possible intake. It is the calorie level that supports steady progress while protecting your health, energy and nutritional needs.
Need a Personalised Calorie Target?
Your calorie needs should match your health, routine, activity and food preferences. A qualified nutrition professional can help you include Pakistani foods such as roti, rice, daal and chai without using an unnecessarily strict diet.
Book an online nutrition consultation with Medical Nutrition Therapy for an individual calorie and weight-management assessment.
We rely on peer-reviewed studies and reputable medical journals.