How Many Calories Should You Eat to Lose Weight?
Losing weight requires one core principle: a calorie deficit. This means eating fewer calories than your body burns each day. While this concept sounds simple, most people struggle because they do not know their ideal daily calorie intake for healthy, sustainable weight loss. In this complete USA-focused guide, you will learn exactly how many calories you should eat to lose weight, how to calculate your calorie needs, and how to build a diet plan that fits your lifestyle.
Whether your goal is losing belly fat, slimming down for health reasons, improving your energy, or reaching a specific fitness target, understanding your calorie requirement is the first and most important step.
What Are Calories and Why Do They Matter?
Calories are units of energy that your body uses to perform every task, from breathing and digestion to walking and exercising. Your body burns calories even when you are sleeping. To lose weight, you must consume fewer calories than your Total Daily Energy Expenditure (TDEE), which is the total number of calories your body burns in a day.
Understanding calories is the foundation of weight loss. When you consistently create a calorie deficit, your body starts burning stored fat to make up the energy difference — leading to weight loss.
How Many Calories Should You Eat to Lose Weight?
The number of calories you should eat depends on your age, weight, gender, activity level, and metabolism. However, a general guideline from nutrition experts is:
Most adults need a calorie deficit of 500–750 calories per day to lose 0.5 to 1 kg per week.
But this is a general range. To find your exact number, you must calculate your TDEE and then subtract your deficit. This is the most accurate method for long-term results.
Calculate your TDEE using your height, weight, age, and activity level. Subtract 500 calories for moderate weight loss. Subtract 750 calories for faster weight loss (but still safe).
Your calorie intake should NEVER fall below 1,200 calories for women or 1,500 calories for men, unless supervised by a medical professional.
Calorie Intake Chart for Weight Loss (USA Guidelines)
| Weight (kg) | Calories to Maintain | Calories for Weight Loss |
|---|---|---|
| 50 kg | 1550–1750 | 1100–1300 |
| 60 kg | 1750–1950 | 1300–1500 |
| 70 kg | 1950–2200 | 1450–1700 |
| 80 kg | 2200–2500 | 1600–1900 |
| 90 kg | 2500–2800 | 1800–2100 |
| 100 kg | 2800–3100 | 2000–2300 |
This chart provides a broad estimate. For best results, use a calorie calculator to compute your exact requirement.
How to Calculate Your Daily Calorie Needs
The most accurate method is using your TDEE. It consists of two steps: calculating your Basal Metabolic Rate (BMR) and then adjusting it based on activity level.
1. Calculate Your BMR
Your BMR is the number of calories your body needs at rest. This depends on your age, weight, height, and gender.
Use an online BMR calculator or the TDEE calculator linked below for the fastest results.
2. Multiply by Activity Level
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extremely Active: BMR × 1.9
The final number is your **TDEE** — the calories you need to maintain your current weight.
How Many Calories Should You Cut to Lose Weight?
Once you know your TDEE, subtract calories based on how quickly you want to lose weight:
- Slow and steady weight loss: TDEE – 300 calories
- Moderate weight loss: TDEE – 500 calories
- Fast (but safe) weight loss: TDEE – 750 calories
Cutting more than 750 calories per day can lead to muscle loss, hormonal changes, fatigue, and metabolic slowdown.
Best Foods to Eat for a Calorie Deficit
Choosing nutrient-dense foods makes weight loss sustainable and prevents hunger.
1. High-Protein Foods
- Chicken breast
- Eggs
- Tofu
- Fish
- Greek yogurt
2. High-Fiber Foods
- Oats
- Beans
- Vegetables
- Fruits
- Chia seeds
3. Low-Calorie, High-Volume Foods
- Soups
- Salads
- Popcorn (air-popped)
- Zucchini noodles
These foods help control hunger while keeping calories low.
Useful Tools for Weight Loss
Here are calculators that help you track your calorie needs and progress:
Frequently Asked Questions (FAQ)
1. How many calories should I eat to lose 1 kg per week?
You require a deficit of about 7,700 calories per week, or around 1,100 calories per day. Most people can safely aim for 0.5–1 kg per week.
2. Is eating too few calories harmful?
Yes. Very low calorie intake slows metabolism, increases hunger hormones, and makes weight loss harder over time.
3. Do calorie needs change with age?
Yes. Metabolism slows with age, which reduces daily calorie requirements, especially after age 40.
4. Should I count calories every day?
You do not need to count forever. Tracking for 2–4 weeks helps you learn portion sizes and calorie awareness.
5. What is better: cutting calories or increasing exercise?
The best results come from combining both: a calorie deficit and moderate physical activity.
References
- National Heart, Lung, and Blood Institute – Calorie Guide
- Harvard T.H. Chan School of Public Health – Healthy Weight
Understanding your calorie requirements is the first step toward safe, effective, and long-term weight loss. Use the tools above to calculate your needs and begin your weight loss journey with clarity and confidence.
