How Many Calories Should I Consume Daily to Lose Weight?

How Many Calories Should I Consume Daily to Lose Weight?

If you’re trying to lose weight, one of the first questions that likely comes to mind is: How many calories should I eat each day? While the answer varies from person to person, understanding the basics of calorie needs and how weight loss works can help you set realistic, effective goals.

What Are Calories?

Calories are units of energy your body uses to function—whether it’s pumping blood, digesting food, or powering your workouts. You burn calories every day just by existing, even if you’re not physically active. This is called your Basal Metabolic Rate (BMR).

Understanding Calorie Deficit

To lose weight, you need to be in a calorie deficit—meaning you consume fewer calories than your body burns. One pound of fat is roughly equivalent to 3,500 calories. So, to lose about 1 pound per week, you would need to eat about 500 fewer calories per day than your body needs to maintain its current weight.

General Guidelines

While individual needs vary, the following are rough estimates:

• Women:

  • Sedentary: 1,600–1,800 calories/day

  • Moderately active: 1,800–2,000 calories/day

  • Active: 2,000–2,200 calories/day

• Men:

  • Sedentary: 2,000–2,200 calories/day

  • Moderately active: 2,200–2,600 calories/day

  • Active: 2,600–3,000 calories/day

To lose weight, subtract 500–750 calories from these totals. Most people will see safe and steady weight loss consuming:

• Women: 1,200–1,500 calories/day

• Men: 1,500–1,800 calories/day

Going below these levels can lead to nutritional deficiencies and slow your metabolism.

How to Calculate Your Needs

A personalized approach is better than general ranges. Use an online Total Daily Energy Expenditure (TDEE) calculator. These take into account your:

• Age

• Gender

• Height

• Weight

• Activity level

Once you have your TDEE, subtract 500–750 calories to find a safe weight loss range.

Track But Don’t Obsess

Using apps like MyFitnessPal, Cronometer, or Lose It! can help you keep track of calorie intake. But don’t obsess over every calorie—focusing on quality of calories matters too. Whole, nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains are more satisfying and health-supportive than processed, high-sugar options.

Don’t Forget About Exercise

Physical activity increases your calorie needs and helps create a deficit without requiring drastic food restriction. Even walking 30 minutes a day can make a big difference.

Final Thoughts

The best calorie target is one that supports slow, steady, and sustainable weight loss—typically 1 to 2 pounds per week. Aim to fuel your body, not deprive it. If you’re unsure or have medical conditions, consult a registered dietitian or doctor to tailor a plan that’s right for you.

Your weight loss journey is about progress, not perfection—and the right calorie goal is just one part of a bigger, healthier picture.