Losing weight boils down to a simple equation: burn more calories than you consume. But figuring out exactly how many calories you should eat per day can be tricky. Factors like age, gender, activity level, and metabolism all play a role.
In this guide, we’ll break down how to calculate your ideal calorie intake for weight loss safely and effectively.
Table of Contents
Understanding Calories and Weight Loss
A calorie is a unit of energy that comes from the food and drinks you consume. Your body uses calories for basic functions (like breathing and digestion) as well as physical activity.
To lose weight, you need to create a calorie deficit—meaning you consume fewer calories than your body burns. A general rule is that a deficit of 500 calories per day leads to about 1 pound of weight loss per week, while a 1,000-calorie deficit results in 2 pounds per week (a safe and sustainable rate).
How to Calculate Your Daily Calorie Needs
- Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day, including:
- Basal Metabolic Rate (BMR) – Calories burned at rest
- Physical Activity – Exercise and daily movement
- Thermic Effect of Food (TEF) – Calories burned digesting food
Step 1: Calculate Your BMR
Use the Mifflin-St Jeor Equation (most accurate for most people):
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
*(Example: A 30-year-old woman weighing 70 kg and 165 cm tall would have a BMR of about 1,437 calories.)*
Step 2: Factor in Activity Level
Multiply your BMR by an activity factor:
- Sedentary (little/no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extremely active (athlete-level training): BMR × 1.9
*(Example: If the same woman is moderately active, her TDEE would be 1,437 × 1.55 = ~2,227 calories/day.)*
Step 3: Subtract a Calorie Deficit
- To lose weight, subtract 500–1,000 calories from your TDEE:
- Mild weight loss (0.5 lb/week): TDEE – 250
- Moderate weight loss (1 lb/week): TDEE – 500
- Aggressive weight loss (2 lb/week): TDEE – 1,000
*(Example: For 1 lb/week loss, she’d aim for ~1,727 calories/day.)*
General Calorie Guidelines for Weight Loss
While exact needs vary, here are rough estimates for average adults:
- Gender/Age Sedentary Moderately Active Active
- Women (19-50) 1,600-1,800 1,800-2,200 2,000-2,400
- Men (19-50) 2,200-2,400 2,400-2,800 2,800-3,200
- (Subtract 500–1,000 calories for weight loss.)
Tips for Healthy & Sustainable Weight Loss
Prioritize Nutrient-Dense Foods – Focus on lean proteins, veggies, whole grains, and healthy fats.
Track Your Intake – Use apps like MyFitnessPal to monitor calories.
Don’t Drop Calories Too Low – Eating <1,200 (women) or <1,500 (men) can slow metabolism.
Combine Diet with Exercise – Strength training preserves muscle while burning fat.
Stay Hydrated – Sometimes thirst is mistaken for hunger.
Final Thoughts
There’s no one-size-fits-all answer, but a moderate calorie deficit of 500–1,000 calories per day is a safe and effective way to lose weight. Calculate your TDEE, adjust based on your goals, and focus on sustainable habits for long-term success.
