How Many Calories Should You Eat to Lose Weight?

Weight loss comes down to a simple equation: calories in versus calories out. But finding the right calorie deficit for your body requires understanding your metabolism. This guide explains how to calculate your ideal calorie intake for safe, sustainable weight loss.

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is the most accurate formula:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is BMR plus the calories you burn through activity and digestion. Multiply your BMR by an activity factor:

• Sedentary: BMR × 1.2 (little or no exercise)
• Lightly active: BMR × 1.375 (1-3 days/week)
• Moderately active: BMR × 1.55 (3-5 days/week)
• Very active: BMR × 1.725 (6-7 days/week)
• Extra active: BMR × 1.9 (physical job + training)

Creating a Calorie Deficit

To lose weight, eat below your TDEE:

• Mild deficit: TDEE - 250 calories = ~0.5 lb/week loss
• Moderate deficit: TDEE - 500 calories = ~1 lb/week loss
• Aggressive deficit: TDEE - 1000 calories = ~2 lb/week loss

Never go below 1,200 calories for women or 1,500 for men without medical supervision. Rapid weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Calculate Your Numbers

Use our free calorie calculator to get your personalized BMR and TDEE. It factors in your age, sex, weight, height, and activity level to give you accurate targets for weight loss, maintenance, or weight gain.

For a complete health assessment, also try our BMI calculator to track your progress over time.