How Many Calories Should I Eat to Lose Weight?
To lose weight, eat 500 calories below your Total Daily Energy Expenditure (TDEE) for about 1 pound of weight loss per week. Most women lose weight eating 1,200-1,600 calories per day, and most men lose weight eating 1,500-2,000 calories per day, though your exact number depends on age, weight, height, and activity level. Calculate your specific target using your TDEE as a starting point.
How to Calculate Your Specific Number
Your ideal calorie target for weight loss depends on your individual metabolism. Follow these steps:
- Calculate your BMR (Basal Metabolic Rate) â the calories your body burns at rest.
- Multiply BMR by an activity factor (1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extremely active) to get your TDEE.
- Subtract 500 from your TDEE for a moderate deficit that produces about 1 pound of loss per week.
A Calorie Calculator does all this math in seconds. For a more tailored target based on your weekly goal, use the Calorie Deficit Calculator.
Example Calculations
Female, 30 years old, 150 lbs, 5'5", Lightly Active
- BMR: ~1,400 calories
- TDEE (x1.375): ~1,925 calories
- To lose 1 lb/week: eat 1,425 calories/day
- To lose 0.5 lb/week: eat 1,675 calories/day
Male, 40 years old, 200 lbs, 5'10", Moderately Active
- BMR: ~1,850 calories
- TDEE (x1.55): ~2,870 calories
- To lose 1 lb/week: eat 2,370 calories/day
- To lose 2 lb/week: eat 1,870 calories/day
Female, 45 years old, 180 lbs, 5'4", Sedentary
- BMR: ~1,480 calories
- TDEE (x1.2): ~1,775 calories
- To lose 1 lb/week: eat 1,275 calories/day
- To lose 0.5 lb/week: eat 1,525 calories/day
Male, 25 years old, 160 lbs, 5'9", Very Active
- BMR: ~1,720 calories
- TDEE (x1.725): ~2,965 calories
- To lose 1 lb/week: eat 2,465 calories/day
- To lose 2 lb/week: eat 1,965 calories/day
Calorie Targets by Deficit Size and Result
| Deficit Size | Daily Calories Below TDEE | Weekly Loss | Best For |
|---|---|---|---|
| Conservative | -250 | 0.5 lb | Body recomp, minimal hunger |
| Moderate | -500 | 1 lb | Most people, sustainable |
| Aggressive | -750 | 1.5 lb | Short-term push, high discipline |
| Very Aggressive | -1000 | 2 lb | Obese individuals, supervised |
| Extreme | -1500+ | 3+ lb | Not recommended |
Why Minimum Calorie Thresholds Matter
There are lower bounds below which eating becomes counterproductive and potentially dangerous:
- Women: Do not drop below 1,200 calories per day without medical supervision.
- Men: Do not drop below 1,500 calories per day without medical supervision.
Below these thresholds it is nearly impossible to get enough protein, vitamins, and minerals. You risk nutrient deficiencies, muscle loss, gallstones, hair loss, mood problems, and metabolic adaptation. Larger individuals can typically sustain larger deficits; smaller individuals cannot.
Aggressive vs Moderate vs Slow Deficits
Aggressive Deficit (750-1000 cal/day)
Pros: Fast visible results, motivating early wins.
Cons: Higher hunger, greater muscle loss risk, harder to stick with, rebound likely.
Best for: People with 50+ lbs to lose who can handle the intensity, short-term pushes before events.
Moderate Deficit (500 cal/day)
Pros: Balance of results and sustainability, preserves muscle better, easier social life.
Cons: Takes longer to see big results.
Best for: Most people most of the time.
Slow Deficit (250 cal/day)
Pros: Barely noticeable, easiest to sustain, excellent muscle retention, works great with strength training for body recomp.
Cons: Slow scale progress, requires patience.
Best for: People near their goal weight, athletes, those prioritizing performance.
Adjusting as You Lose Weight
Your TDEE drops as you lose weight. A person who weighed 220 lbs and now weighs 190 lbs burns 150-250 fewer calories per day just from being smaller. Recalculate your calorie target every 10 pounds lost to avoid stalling. Use a Calorie Calculator to rerun the math whenever progress slows.
Common Mistakes
- Setting the deficit too aggressively: Most people can sustain 500 cal/day, not 1000.
- Not tracking accurately: Studies show most people underestimate intake by 20-50%. Weigh food for the first 2 weeks.
- Forgetting liquid calories: A daily latte (250 cal) and glass of wine (150 cal) can single-handedly erase your deficit.
- Inaccurate activity level: Most people overestimate. "Moderately active" means 3-5 intense workouts per week, not a few walks.
- Not adjusting for weight loss: What worked at 200 lbs will not work at 170 lbs.
- Expecting linear progress: Weight drops in steps, not a smooth line. Track weekly averages.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making significant changes to your diet or exercise routine.