How many calories should you eat to lose weight?
Start with your TDEE, choose a moderate calorie deficit and assess progress over several weeks rather than days.
Begin by estimating your maintenance calories, or TDEE. A calorie deficit means consuming less energy than you expend on average.
Target intake = estimated TDEE - calorie deficitIf maintenance is approximately 2,200 kcal/day, a modest 10% reduction produces about 1,980 kcal/day; a 15% reduction gives about 1,870 kcal/day. Percentages are only planning examples—not universal prescriptions.
A larger deficit is not automatically better. Excessive restriction can make it difficult to meet nutrient needs and may worsen hunger, fatigue, training performance and adherence. Favor a sustainable plan with adequate protein, fibre-rich foods and resistance training when appropriate.
Assess the trend over at least two or three weeks. Use weekly average weight because water, sodium, digestion and the menstrual cycle can obscure fat loss on individual days. If the trend is unchanged, first review tracking and activity assumptions, then make a small adjustment.
Use the calorie deficit calculator to explore a starting range. Seek professional advice if you are pregnant, under 18, have a history of disordered eating, take weight-affecting medication or have a medical condition.