How Many Calories Should I Eat to Lose Weight?

How Many Calories Should I Eat to Lose Weight?

One of the most common questions in weight loss is, “How many calories should I eat to lose weight?” The answer isn’t one-size-fits-all. It depends on several factors, including your age, sex, weight, height, activity level, and personal goals. But the basic principle remains the same: to lose weight, you need to consume fewer calories than you burn—creating a calorie deficit.

For most people, a safe and sustainable calorie deficit is around 500 to 750 calories per day, which typically results in 1 to 1.5 pounds of weight loss per week. That pace allows your body to adjust gradually and helps preserve muscle mass.

A rough starting point is the Mifflin-St Jeor equation, which estimates your Total Daily Energy Expenditure (TDEE). Your TDEE is the number of calories you burn in a day, including all activity. Subtracting 500–750 calories from your TDEE gives you a daily intake target.

Here’s a general guide:

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

  • Moderately active women: 1,800–2,200 calories/day

  • Active women: 2,200–2,400+ calories/day

  • Sedentary men: 2,000–2,400 calories/day

  • Moderately active men: 2,400–2,800 calories/day

  • Active men: 2,800–3,000+ calories/day

These ranges vary widely, so personalizing your target is important.

If math isn’t your thing, many apps and websites can estimate your needs and help track your intake. Start by tracking everything you eat for a week, then evaluate where your calories are coming from. You may find opportunities to cut back on processed foods, sugary drinks, or oversized portions without drastically overhauling your diet.

It’s also essential to focus on quality over just quantity. Eating 1,500 calories of balanced meals rich in fiber, protein, and healthy fats will feel very different than 1,500 calories of ultra-processed food. Nutrient-dense meals help keep you full and satisfied, which is key for sticking to a reduced-calorie plan.

Avoid dipping too low in calories. Going below 1,200 calories/day for women or 1,500 calories/day for men can lead to nutrient deficiencies, fatigue, muscle loss, and a slower metabolism.

Keep in mind that your calorie needs can change over time. As you lose weight or become more active, your TDEE shifts. Reassess your intake every few months and adjust accordingly.

Ultimately, the goal isn’t just to eat less—it’s to eat smarter. By creating a moderate deficit, prioritizing nutrient-rich foods, and listening to your body’s hunger and fullness cues, you can lose weight in a healthy, sustainable way.

 

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