How Many Calories Do You Need to Lose Weight?
To lose weight, you need to eat fewer calories than your body burns. This is called a calorie deficit. The exact number depends on your metabolism, activity level, and how fast you want to lose weight.
Calorie needs calculator
BMR
—
Calories/day
TDEE
—
Calories/day
Quick answer
- Maintenance calories = your TDEE
- Weight loss = TDEE minus calorie deficit
- Typical deficit: 300–1000 kcal per day
Example calorie deficits
- 300 kcal deficit → slow, sustainable fat loss
- 500 kcal deficit → moderate fat loss (~0.5 kg/week)
- 750 kcal deficit → faster progress
- 1000 kcal deficit → aggressive, harder to sustain
How calorie deficits work
Your body requires a certain number of calories each day to maintain weight. This is called your Total Daily Energy Expenditure (TDEE).
When you consistently eat fewer calories than your TDEE, your body uses stored energy — primarily fat — to make up the difference.
Common mistakes
- Choosing a deficit that is too aggressive
- Ignoring activity level
- Underestimating calorie intake
- Expecting linear progress
FAQ
How many calories should I eat to lose weight?
Typically 300–500 kcal below your TDEE.
Is a 500 calorie deficit enough?
Yes, for most people it produces steady fat loss.
How fast can I lose weight?
Usually 0.5 kg per week is realistic.