CALORIE PLANNING

How Many Calories Should I Eat to Lose Weight?

There is no single calorie target that works for everyone. A practical starting point is to estimate maintenance needs and then consider a reasonable calorie deficit.

Start with estimated TDEE

TDEE estimates total daily energy expenditure using factors such as age, height, weight and activity. It is a planning estimate rather than an exact measurement.

Consider a sustainable deficit

A moderate calorie reduction is commonly easier to maintain than an extreme restriction. Individual needs, preferences and health circumstances vary.

Review your progress

Use longer-term changes in body weight, energy, hunger and performance to evaluate whether your plan is appropriate. If you have a medical condition or special nutritional needs, seek individualized professional advice.

Use the Calorie Deficit Calculator · TDEE for Weight Loss · Read the Calorie Deficit Guide