How Many Calories Should You Eat to Lose Weight?
Calculate your daily calorie target for weight loss using BMR and TDEE, with practical examples and science-backed advice.
Results are estimates only and do not replace professional medical advice. Consult a qualified healthcare professional before making changes to your diet or exercise routine.
Step 1: Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest.
Mifflin-St Jeor Formula:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Example: A 30-year-old woman, 65 kg, 165 cm: BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = 1,441 kcal
Use our Calorie Calculator to calculate yours automatically.
Step 2: Calculate Your TDEE
Total Daily Energy Expenditure (TDEE) = BMR × activity factor
| Activity Level | Factor |
|---|---|
| Sedentary (desk job, no exercise) | × 1.2 |
| Lightly active (1–3 days/week) | × 1.375 |
| Moderately active (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Extra active (athlete/physical job) | × 1.9 |
Example continued: TDEE = 1,441 × 1.375 = 1,981 kcal
Step 3: Create a Calorie Deficit
To lose weight, eat fewer calories than your TDEE:
- Lose 0.25 kg/week: deficit of ~270 kcal/day
- Lose 0.5 kg/week: deficit of ~550 kcal/day
- Lose 0.75 kg/week: deficit of ~825 kcal/day
⚠️ Minimum safe intake: 1,200 kcal/day for women, 1,500 kcal/day for men.
Practical Tips
- Track your meals daily for at least 2 weeks
- Prioritize protein (keeps you full, preserves muscle)
- Cook at home when possible
- Don't drink your calories (juice, alcohol, sodas)
FAQ
Q: How many calories is too few? A: Below 1,200 kcal/day for women or 1,500 kcal/day for men is generally considered too restrictive and can lead to nutrient deficiencies.
Q: Do I need to count calories to lose weight? A: Not strictly, but tracking food intake is consistently shown to improve weight loss outcomes. Awareness is powerful.
Q: Why am I not losing weight in a calorie deficit? A: Common reasons: underestimating portion sizes, overestimating activity, water retention, or metabolic adaptation. Try a 2-week food diary with precise measurements.
Calorie calculations are estimates and individual needs vary. Consult a healthcare professional for personalized nutritional advice.
Results are estimates only and do not replace professional medical advice. Consult a qualified healthcare professional before making changes to your diet or exercise routine.
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