How Many Calories Should I Eat to Lose Weight?

The only way fat loss happens is a calorie deficit — eating fewer calories than you burn. The trick is finding a deficit that’s large enough to see progress but small enough to keep muscle, energy, and sanity.

Step 1: Find maintenance (TDEE)

Your total daily energy expenditure (TDEE) is what you burn in a typical day including activity.

→ Use the Daily Calorie (TDEE) Calculator

Example: TDEE of 2,200 calories = eat ~2,200 to maintain weight.

Step 2: Subtract a safe deficit

Deficit	Weekly loss (approx.)	Best for
250 cal/day	~0.5 lb/week	Slow, very sustainable
500 cal/day	~1 lb/week	Standard recommendation
750+ cal/day	1.5+ lb/week	Short-term only; harder to maintain

→ Use the Calorie Deficit Calculator for your target and timeline.

Floor: Most adults should not eat below 1,200 cal (women) or 1,500 cal (men) without medical oversight.

Step 3: Set macros

Higher protein during a deficit preserves muscle. A balanced macro split helps with hunger and blood sugar.

→ Macro Calculator
→ Protein Calculator

Step 4: Plan meals

Splitting calories across meals prevents evening overeating.

→ Daily Meal Planner
→ Food Nutrition Calculator for logging

Example math

	Calories
TDEE (maintenance)	2,200
Deficit	−400
Daily target	1,800

At 400 cal/day deficit → ~0.8 lb/week → ~3 lb/month. Slow? Yes. Sustainable? Also yes.

Adjust based on results

Track weight for 2–3 weeks. If nothing changes, subtract another 100–150 calories or add daily walking (Walking Calorie Calculator).

If you’re exhausted or losing strength, the deficit is too aggressive — add calories back.

Related reading

• How Many Calories Do You Need Daily?
• Safe Calorie Deficit for Weight Loss
• How to Track Calories for Free