How Many Calories Should I Eat to Lose Weight?
The definitive guide to calculating your weight loss calories. Learn the science behind calorie deficits and create a plan that actually works.
The Short Answer
To lose weight, you need to eat fewer calories than your body burns. For most people, this means eating 500-750 calories below your TDEE (Total Daily Energy Expenditure) to lose about 1-1.5 pounds per week safely.
Quick Formula
Weight Loss Calories = TDEE - 500
Example: If your TDEE is 2,200 calories, eat 1,700 calories/day to lose ~1 lb/week
Step 1: Calculate Your TDEE
Your TDEE is the total number of calories you burn in a day, including:
- BMR (Basal Metabolic Rate) — Calories burned at complete rest (60-75% of TDEE)
- TEF (Thermic Effect of Food) — Calories burned digesting food (~10%)
- NEAT (Non-Exercise Activity) — Walking, fidgeting, daily movement
- EAT (Exercise Activity) — Intentional workouts
Use our free TDEE calculator to get your number instantly.
Step 2: Create Your Deficit
Once you know your TDEE, subtract calories to create a deficit. Here's what different deficits look like:
| Daily Deficit | Weekly Loss | Best For |
|---|---|---|
| 250 calories | 0.5 lb (0.2 kg) | Slow & steady, muscle preservation |
| 500 calories | 1 lb (0.45 kg) | Most people (recommended) |
| 750 calories | 1.5 lb (0.7 kg) | Faster results, higher discipline |
| 1000 calories | 2 lb (0.9 kg) | Aggressive, not long-term sustainable |
Minimum Calories: The Floor
Never go below these minimums without medical supervision:
- Women: 1,200 calories/day minimum
- Men: 1,500 calories/day minimum
Eating too little causes muscle loss, nutrient deficiencies, metabolic adaptation, and is unsustainable long-term.
Real Examples
Example 1: Sarah, 30, Moderately Active
- TDEE: 2,000 calories
- Goal: Lose 1 lb/week
- Target: 2,000 - 500 = 1,500 calories/day
Example 2: Mike, 35, Very Active
- TDEE: 2,800 calories
- Goal: Lose 1.5 lb/week
- Target: 2,800 - 750 = 2,050 calories/day
Adjusting Over Time
As you lose weight, your TDEE decreases. A smaller body burns fewer calories. Recalculate your TDEE every 10-15 pounds lost, or when progress stalls for 2+ weeks.
Protein: The Key to Success
While in a deficit, prioritize protein to preserve muscle:
- Aim for 0.7-1g protein per pound of bodyweight
- Protein keeps you fuller longer
- Prevents muscle loss during weight loss
- Has the highest thermic effect (burns more calories to digest)
Common Mistakes
- Starting too aggressive — A 1,000+ calorie deficit leads to burnout
- Not tracking accurately — Underestimating portions is the #1 reason diets fail
- Eating back all exercise calories — Exercise estimates are often inflated
- Weekend blowouts — Two big days can erase a week's deficit
- Ignoring protein — Leads to muscle loss and increased hunger
Key Takeaway
Calculate your TDEE, subtract 500 calories, eat plenty of protein, and track consistently. That's 90% of weight loss. The rest is patience.
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