How Many Calories Should You Eat to Lose Weight?
By Calqpro Editorial Team · April 20, 2026 · 6 min read
Weight loss comes down to one equation: calories in vs. calories out. If you eat less than your body burns, you lose weight. Simple in theory — but the right number is different for every person based on age, height, weight, and activity level.
Step 1: Calculate Your TDEE
TDEE (Total Daily Energy Expenditure) is how many calories your body burns in a day including all activity. This is your maintenance level — eating exactly this amount keeps your weight stable.
TDEE is calculated from your BMR (Basal Metabolic Rate — calories burned at rest) multiplied by an activity factor:
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | BMR × 1.2 |
| Lightly active (1–3 days/week exercise) | BMR × 1.375 |
| Moderately active (3–5 days/week) | BMR × 1.55 |
| Very active (hard exercise 6–7 days/week) | BMR × 1.725 |
| Extra active (physical job + hard exercise) | BMR × 1.9 |
Step 2: Set Your Deficit
One pound of fat = ~3,500 calories. To lose 1 lb/week, create a 500 calorie/day deficit. To lose 0.5 lb/week, use a 250 calorie/day deficit.
- Slow cut (0.5 lb/week): TDEE − 250 calories. Best for preserving muscle.
- Moderate cut (1 lb/week): TDEE − 500 calories. The sweet spot for most people.
- Aggressive cut (2 lb/week): TDEE − 1,000 calories. Max recommended. Below this you lose significant muscle.
Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision — your body will break down muscle for fuel.
Real Example
35-year-old woman, 5'6", 165 lbs, lightly active:
- BMR: ~1,530 calories/day
- TDEE (×1.375): ~2,100 calories/day
- Target for 1 lb/week loss: 1,600 calories/day
- Expected result: 1 lb/week, ~26 lbs in 6 months
Why the Scale Doesn't Always Match the Math
Water weight fluctuates 2–5 lbs daily based on sodium intake, hormones, and glycogen stores. Don't judge progress day-to-day. Track weekly averages over 3–4 weeks for an honest picture.
As you lose weight, your TDEE drops — a lighter body burns fewer calories. Recalculate your target every 10–15 lbs lost to keep the deficit on track.
Protein: The Most Important Macro for Weight Loss
High protein intake (0.7–1g per pound of body weight) preserves muscle during a deficit, keeps you full longer, and has the highest thermic effect of any macronutrient — meaning your body burns more calories just digesting it. Prioritize protein above everything else.
Find your exact calorie target
Use the Calorie Deficit Calculator →