TDEE Calculator · Practical guide
How Many Calories Should I Eat to Lose Weight?
Find your maintenance calories, then subtract 250-500 for sustainable fat loss.
At a glance
The Short Answer
To lose weight, eat 250-500 calories below your TDEE (total daily energy expenditure) — roughly a 10-20% deficit. That pace produces about 0.5-1 lb of fat loss per week, fast enough to see progress without triggering extreme hunger or muscle loss.
Interactive tool
TDEE Calculator
Enter your own values, then compare the result with the examples below.
Activity Breakdown
| Activity Level | Multiplier | TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | -- |
| Lightly active | 1.375 | -- |
| Moderately active | 1.55 | -- |
| Very active | 1.725 | -- |
| Super active | 1.9 | -- |
Worked Example
Take a 30-year-old woman who is 5'5" (165 cm), weighs 143 lb (65 kg), and exercises 3-5 days per week. The Mifflin-St Jeor equation puts her BMR at about 1,370 kcal/day, and her TDEE at the 1.55 activity factor is 2,124 kcal/day — her maintenance level.
| Approach | Daily Calories | Expected Loss |
|---|---|---|
| Maintenance (her TDEE) | 2,124 kcal | Weight stable |
| Gentle cut (-250 kcal) | 1,874 kcal | ~0.5 lb/week |
| Standard cut (-500 kcal) | 1,624 kcal | ~1 lb/week |
| 20% deficit | 1,699 kcal | ~0.85 lb/week |
Why the Deficit Size Matters
A pound of body fat stores roughly 3,500 calories, so a 500-calorie daily deficit adds up to about one pound per week. Larger deficits sound appealing but backfire: hunger climbs, workouts suffer, and the body sheds muscle along with fat. Most people do best in the 250-500 range, and intake should rarely drop below about 1,200 kcal for women or 1,500 kcal for men.
Keep the Number Current
As you lose weight, your body burns fewer calories, so a deficit that worked at 180 lb may only maintain weight at 160 lb. Recalculate your TDEE after every 10 lb or so of change and adjust your target to match.
Frequently Asked Questions
Is eating 1,200 calories a day enough to lose weight?
For many smaller, sedentary women 1,200 kcal creates a deficit, but it is too aggressive for most men and active people. Calculate your TDEE first and subtract 250-500 rather than picking a universal number.
How fast will I lose weight on a 500-calorie deficit?
About one pound per week on paper, since 3,500 calories roughly equals one pound of fat. Real-world results vary with water retention and metabolic adaptation, so judge by a two-to-three-week trend.
Should I eat back the calories I burn exercising?
No. The TDEE activity factor already includes your workouts, so adding exercise calories from a fitness tracker on top double-counts them and erases your deficit.
Why did my weight loss stall?
A lighter body burns fewer calories, shrinking your deficit. Recalculate your TDEE at your new weight, or trim intake by 100-200 kcal/day, and confirm with a few weeks of tracking.