How Many Calories To Lose Weight? (Daily Intake Guide 2025)
The fastest way to answer “how many calories to lose weight” is to follow a simple flow: BMR → TDEE → deficit → macros. Use the tools below, then pick the smallest sustainable deficit that still moves the scale.
Quick answer
- Start with a 10–20% deficit below TDEE (15% works well for most).
- Aim for 0.25–0.75 kg/week (0.5–1.5 lb/week).
Use the tools:
- Find your daily burn: calculate TDEE
- Set a safe target: calorie deficit calculator
- Assign macros: macro calculator
How to calculate your daily calorie intake (step-by-step)
- Calculate BMR: use the BMR calculator
- Estimate TDEE: multiply BMR by activity
- Choose a deficit: start at 15%
- Set macros: protein & fat per kg, carbs fill the rest
- Track 2–3 weeks: Adjust deficit or activity based on trends.
Recommended deficit table
This table provides you with the idea to learn how many calories to lose weight
| Deficit | Typical pace* | Notes |
|---|---|---|
| 10% | ~0.25–0.5 kg/week | Gentle, high adherence |
| 15% | ~0.5 kg/week | Balanced starting point |
| 20% | ~0.5–0.75 kg/week | Short phases; watch energy |
| 25–30% | up to ~1 kg/week | Only brief/supervised |
Worked examples
By considering these Examples you will get a rough idea how many calories to lose weight
Example A (female): 65 kg · 165 cm · 28 yrs · Light (1.375)
BMR ≈ 1420 → TDEE ≈ 1950 → 15% deficit → 1657 kcal/day.
Protein 117 g · Fat 52 g · Carbs ~169 g.
Example B (male): 85 kg · 178 cm · 35 yrs · Moderate (1.55)
BMR ≈ 1780 → TDEE ≈ 2760 → 20% deficit → 2208 kcal/day.
Protein 153 g · Fat 68 g · Carbs ~235 g.
How to Adjust If Progress Stalls
Give each target 2–3 weeks before changing anything (weight fluctuates!). If your 14-day average isn’t trending down:
- Reduce intake by 100–200 kcal/day or add 1,500–3,000 steps/day
- Tighten tracking: weigh foods occasionally, watch liquid calories, and estimate eating out conservatively
- Ensure protein & fiber are on point and sleep is decent (both affect appetite)
Smart Tips for Staying Full on Fewer Calories
- Build meals around lean protein + high-volume plants (chicken, Greek yogurt, tofu; vegetables, fruit, beans)
- Choose whole grains over refined carbs
- Use zero-calorie / low-calorie add-ons (spices, lemon, vinegar) for flavor
- Pre-plan one treat per day to reduce “all-or-nothing” binges
- Drink water and include brothy soups or salads before main meals
Exercise & Daily Movement (NEAT) Matter
You don’t have to “out-run” your meals, but movement raises TDEE and preserves muscle:
- 2–4 strength sessions/week to maintain or build muscle while cutting
- Daily steps goal (7k–12k+) to boost NEAT
- Cardio is optional; think zone-2 for heart health and a small calorie bump
Common Mistakes to Avoid
- Cutting too hard too fast → intense hunger, rebound eating
- Ignoring protein → unnecessary muscle loss, lower metabolism over time
- Weekend amnesia → five “good” days erased by two untracked days
- Scale panic → look at weekly averages and how clothes fit, not a single day
- Only using cardio → combine with strength training for better body composition
Special Considerations
- Higher starting BMI: medical teams often use 500–750 kcal/day deficits; professional guidance is ideal.
- Women’s cycles: expect water-weight swings; compare the same phase week-to-week.
- New lifters: you might recompose (lose fat, gain muscle) even if the scale moves slowly.
- Health conditions/medications: check with your healthcare provider for tailored targets.
Final Word
Find your maintenance calories first, then aim for a steady 300–500 kcal daily deficit you can maintain.
Use our TDEE and Macro tools to set a target, track intake, and adjust based on weekly progress.
If you’re asking how many calories to lose weight, start with TDEE − 300–500 kcal and refine until results are consistent.
Learn how a safe deficit works in the CDC’s Healthy Weight guide and check recommended activity levels from the WHO.