How Many Calories Should I Eat to Lose Weight?

Step 2: Apply a Sensible Deficit

A pound of fat is roughly 3,500 calories. To lose weight safely and sustainably:

• Mild deficit (250 cal/day): about 0.25kg per week - easiest to stick to long term.
• Moderate deficit (500 cal/day): about 0.5kg per week - the most common recommendation.
• Aggressive deficit (750-1000 cal/day): about 0.75-1kg per week - only recommended short-term and usually under guidance.

Example Calculation

If the calculator shows your maintenance is 2,200 calories, a moderate deficit means eating around 1,700 calories per day. That's the number to build your meals around, following a plan like our beginner diet plan for weight loss.

Why Going Too Low Backfires

Dropping calories too aggressively slows your metabolism, increases muscle loss, and makes the diet miserable enough that most people quit. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Adjust as You Go

Your maintenance calories drop as your body weight drops, since a lighter body burns less energy at rest. Recalculate every 4-6 weeks or whenever your weight loss stalls for more than two weeks.

FAQ

Is the calorie calculator accurate?

It uses the same trusted formulas (Mifflin-St Jeor) used by dietitians, giving an estimate typically within 10% of your true needs - a great starting point to adjust from based on real-world results.

Should I eat back calories I burn from exercise?

Most calorie calculators already factor in your activity level, so there's usually no need to add exercise calories on top unless you did an unusually intense session.

What if I'm always hungry on a deficit?

Increase protein and fiber-rich vegetables, which add volume and satiety without many extra calories.