How many calories to eat to lose weight? Not a generic number — a plan based on your TDEE, activity level, and goals. Safe 1-2 lbs per week targets.
Your daily calorie needs are determined by your Basal Metabolic Rate (BMR) and your activity level. The Mifflin-St Jeor formula is the gold standard for estimating BMR. Once you know your BMR, multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE), then adjust based on your goal — weight loss, maintenance, or muscle gain.
| Goal | Calorie Target | Weekly Change | Macro Focus | Sustainability |
|---|---|---|---|---|
| Weight Loss | TDEE - 300 to 500 kcal | -0.3 to -0.5 kg/week | High protein, moderate fat | High — 8-12 weeks typical |
| Maintenance | TDEE | Stable | Balanced macros | Lifestyle |
| Muscle Gain | TDEE + 200 to 400 kcal | +0.2 to +0.4 kg/week | High protein, high carb | High — 8-16 weeks typical |
| Slow Recomposition | TDEE ± 100 kcal | Minimal change | High protein | Very high — long-term |
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 Example: A 30-year-old woman, 165 cm, 65 kg: BMR = 10 × 65 + 6.25 × 165 - 5 × 30 - 161 = 1,370 kcal With moderate exercise (1.55): TDEE = 1,370 × 1.55 = 2,124 kcal For weight loss: 2,124 - 400 = 1,724 kcal/day
The most effective calorie management strategy is one you can sustain long-term. A moderate deficit of 300-500 kcal below TDEE allows for steady weight loss without triggering metabolic adaptation. Pair your calorie target with strength training to preserve muscle mass during weight loss.
Understanding your Total Daily Energy Expenditure (TDEE) is the key to successful weight loss. Below we show how different calorie deficits translate to weight loss over 3 months for a person with a TDEE of 2,200 calories.
| Deficit Strategy | Daily Calories | Weekly Loss | Loss in 1 Month | Loss in 3 Months |
|---|---|---|---|---|
| Small Deficit | 1,950 | 0.5 lbs | 2 lbs | 6 lbs |
| Moderate Deficit | 1,700 | 1 lb | 4 lbs | 12 lbs |
| Aggressive Deficit | 1,450 | 1.5 lbs | 6 lbs | 18 lbs |
| Extreme (Not Recommended) | 1,200 | 2 lbs | 8 lbs | 24 lbs |
A moderate deficit of 500 calories below TDEE is the sweet spot — sustainable enough to maintain long-term while losing 1 lb per week. Never eat below your BMR (typically 1,200-1,500 calories for most adults) without medical supervision, as it can slow metabolism and cause muscle loss.
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