How Many Calories Should You Eat to Lose Weight?

There’s no single magic calorie number — it depends on your body and activity. But finding your target is simple, and there’s a clear "don’t go below this" line.

How to find your number

1. Estimate your maintenance calories (TDEE) — what keeps your weight stable. Our free tool calculates this for you.
2. Subtract a moderate deficit — about 300–500 calories a day for steady fat loss (~0.5 kg/week).
3. Keep protein high (~1.6–2.2 g/kg) and adjust based on real-world results over 2–3 weeks.

Don’t eat too little

Crashing to very low calories (e.g. under ~1,200–1,500 for many people) backfires — more muscle loss, worse hunger, low energy and rebound. A moderate deficit you can sustain beats an aggressive one you quit. Track your weekly average weight and adjust: not losing after 2–3 weeks? Trim a little. Losing too fast or exhausted? Add a little back.

Quick answers

How many calories should I eat to lose weight?

Estimate your maintenance (TDEE), then subtract about 300–500 calories a day for steady loss. Keep protein high and adjust by results.

Is eating 1,200 calories too low?

For many people, yes — very low intakes backfire with muscle loss and rebound. A moderate, sustainable deficit works far better.

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