🔥 How Many Calories Should I Eat to Lose Weight?
The answer isn't a magic number — it depends on your age, weight, height, activity level, and how fast you want to lose. Here's the exact formula, plus realistic calorie targets for US adults.
A safe weight-loss deficit is 500 calories/day below your TDEE — that produces about 1 lb per week. Most American women lose weight on 1,400–1,800 cal/day; men on 1,800–2,200 cal/day. Get your exact number with the Calorie Calculator.
🧮 The Formula: TDEE − Deficit
To lose weight, you need to eat fewer calories than your body burns. Here's the equation:
Maintenance (TDEE) − Deficit = Weight Loss Calories
- BMR — Calories your body burns at rest (60–75% of total)
- Activity multiplier — 1.2 (sedentary) to 1.9 (very active)
- TDEE — Total Daily Energy Expenditure = BMR × Activity
- Deficit — 500 cal/day = 1 lb/week · 250 cal/day = 0.5 lb/week
📊 Calorie Targets by Sex & Activity
| Profile | Maintain | Lose 0.5 lb/wk | Lose 1 lb/wk |
|---|---|---|---|
| Woman, 30, sedentary, 160 lb | 1,850 | 1,600 | 1,350 |
| Woman, 30, moderate, 160 lb | 2,200 | 1,950 | 1,700 |
| Man, 35, sedentary, 190 lb | 2,300 | 2,050 | 1,800 |
| Man, 35, moderate, 190 lb | 2,700 | 2,450 | 2,200 |
| Man, 40, very active, 200 lb | 3,200 | 2,950 | 2,700 |
These are estimates. Calculate your exact number with the Calorie Calculator.
⚠️ Never Go Below These Minimums
Women — Minimum
1,200
calories per day
Men — Minimum
1,500
calories per day
Eating below these thresholds long-term causes muscle loss, hormonal disruption, fatigue, and slowed metabolism — making weight loss harder, not easier.
🍎 Food Quality Still Matters
1,500 calories of Twinkies and 1,500 calories of chicken, rice, and vegetables have the same "calorie" count — but very different effects on hunger, muscle retention, and health. Aim for:
- Protein — 0.7–1g per lb body weight (preserves muscle)
- Fiber — 25–35g daily (keeps you full)
- Vegetables — Half your plate at every meal
- Water — 8–12 cups daily
- Minimal ultra-processed foods — They spike hunger
🎯 Realistic Weekly Loss Rate
| Loss rate | Daily deficit |
| Slow (0.5 lb/wk) | 250 cal |
| Standard (1 lb/wk) | 500 cal |
| Aggressive (1.5 lb/wk) | 750 cal |
| Too fast (2+ lb/wk) | 1,000+ cal |
The 1 lb/week rate is the sweet spot for most people — sustainable, preserves muscle, and shows visible progress every month.
As you lose weight, your TDEE drops — so the same calorie target that worked before stops working. Recalculate every 10 lbs lost, and consider adding strength training to preserve muscle.
❓ FAQ
How many calories should I eat to lose 2 lbs per week?
Roughly 1,000 calories below your TDEE. But that's aggressive — and often unsustainable. Most people do better with 500 cal/day deficit (1 lb/week).
Why am I not losing weight on 1,200 calories?
Common reasons: (1) you're underestimating portions, (2) your TDEE is lower than you think, (3) water retention masking fat loss, (4) you need to move more. Track food accurately for 2 weeks before adjusting further.
Is 1,200 calories safe for women?
It's the minimum, not the ideal. Most women lose weight successfully at 1,400–1,800 cal/day. Below 1,200 risks nutrient deficiencies and metabolic slowdown.
Do I need to exercise to lose weight?
You can lose weight through diet alone, but exercise is essential for keeping it off. Resistance training preserves muscle, and cardio increases your calorie burn — making the deficit easier.
Calculate Your Daily Calories
Free calculator shows your TDEE, weight-loss targets, and macro split.
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