How Many Calories Should I Eat to Lose Weight?

How Many Calories Should I Eat to Lose Weight?

The Real Formula Behind Weight Loss

Weight loss ultimately comes down to a calorie deficit — consistently eating fewer calories than your body burns (your Total Daily Energy Expenditure, or TDEE). There's no shortcut around this basic energy-balance principle, no matter what a specific diet trend claims.

Step 1: Estimate Your Maintenance Calories

Your TDEE is your Basal Metabolic Rate (BMR, the energy your body burns at complete rest) multiplied by an activity factor. A common, evidence-based starting formula is the Mifflin-St Jeor equation, which factors in your weight, height, age, and sex. Most nutrition apps (including this one) calculate this automatically once you enter your basic stats.

Step 2: Create a Sensible Deficit

Once you know your maintenance calories, a deficit of roughly 15-25% below that number is generally considered sustainable for most people, translating to a real, gradual rate of about 0.5-1% of body weight per week. Larger deficits can speed up short-term results but often come at the cost of more muscle loss, more fatigue, and a much higher chance of quitting.

Why 'Just Eat Less' Isn't a Full Plan

A calorie target alone doesn't guarantee success — protein intake matters enormously for preserving muscle during a deficit (aim for roughly 1.6-2.2g per kg of body weight), and fiber-rich, high-volume foods help you feel full on fewer calories. Cutting calories too aggressively also often backfires through intense hunger and binge-eating cycles.

A Realistic Timeline

Losing 0.5-1% of your body weight per week is both realistic and far more likely to stay off long-term than a crash diet. For someone weighing 80kg, that's roughly 0.4-0.8kg per week — patient, but sustainable.

Important Note

These are general, population-level guidelines, not a substitute for a registered dietitian, especially if you have a medical condition, are pregnant, or have a history of disordered eating. Extreme or very low-calorie diets should only be attempted under medical supervision.