How many calories should I eat to lose weight?

How many calories should I eat to lose weight? This is one of the most common questions people ask when starting a fat-loss plan and trying to set a realistic daily calorie target.

To know how many calories to eat for weight loss, first estimate your maintenance calories from your sex, age, height, weight, and activity level. Then subtract a moderate amount, usually 250–500 calories per day, which often yields about 0.5–1 pound per week for many adults. Very large deficits may look faster on paper but tend to increase hunger, fatigue, and loss of lean mass, which can slow metabolism and make weight regain more likely. Good calculators will also show how your needs change as you lose weight, so re-check every 5–10 pounds lost. Combine the calorie target with sufficient protein, resistance training, and sleep to protect muscle and support overall health.

To personalize this number for your body and routine, start with our weight loss calorie calculator to estimate maintenance calories and a sustainable deficit.

Find more related answers in our Calorie Calculator FAQs.