How Many Calories Should I Eat to Lose Weight?
To lose weight safely, eat 500 calories below your TDEE (Total Daily Energy Expenditure). This creates a deficit that leads to approximately 0.5 kg (1 lb) of fat loss per week. For most women, this means 1,400-1,800 calories/day. For most men, 1,800-2,200 calories/day. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
Step 1: Calculate Your TDEE
Your TDEE is the total number of calories your body burns in a day, including exercise. It starts with your BMR (Basal Metabolic Rate) — the calories you burn just being alive — then multiplies by an activity factor. The most accurate formula is the Mifflin-St Jeor equation, developed in 1990 and validated by the Academy of Nutrition and Dietetics.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Then multiply by activity factor: Sedentary (×1.2), Light exercise (×1.375), Moderate (×1.55), Very active (×1.725).
Step 2: Create Your Calorie Deficit
| Deficit | Weekly Loss | Monthly Loss | Sustainability |
|---|---|---|---|
| 250 cal/day | 0.25 kg (0.5 lb) | 1 kg (2 lbs) | Very sustainable |
| 500 cal/day | 0.5 kg (1 lb) | 2 kg (4 lbs) | Recommended |
| 750 cal/day | 0.75 kg (1.5 lbs) | 3 kg (6 lbs) | Moderate |
| 1000 cal/day | 1 kg (2 lbs) | 4 kg (8 lbs) | Aggressive — risk of muscle loss |
Step 3: Optimize Your Macros for Fat Loss
Not all calories are equal when it comes to body composition. The optimal macro split for fat loss while preserving muscle is: Protein: 30-40% (essential for muscle preservation and satiety — aim for 1.6-2.2g per kg of body weight), Carbs: 30-40% (fuel for workouts and daily energy), Fat: 20-30% (hormone production, never go below 20%).
5 Common Calorie Counting Mistakes
1. Not counting cooking oils and sauces — one tablespoon of olive oil is 120 calories. 2. Overestimating exercise calories — fitness trackers often overestimate by 30-50%. 3. Not recalculating after weight loss — every 5 kg lost, your TDEE drops by 50-100 calories. 4. Weekend overeating — two days of 3,000 calories can erase five days of 1,800. 5. Drinking calories — a latte is 200 cal, juice is 150 cal, a glass of wine is 125 cal.
When NOT to Count Calories
Calorie counting is not appropriate for: anyone with a history of eating disorders (consult a therapist who specializes in eating disorders instead), pregnant or breastfeeding women (who need additional calories), children and teenagers (who are still growing), or anyone who finds that tracking creates anxiety or an unhealthy relationship with food. In these cases, focus on food quality rather than quantity.
🍎 Calculate Your Calories
Find your exact TDEE and optimal macros with our free Calorie & Macro Calculator based on the Mifflin-St Jeor formula.
Open Calorie Calculator →