Start with your maintenance calories
Your body burns energy even at rest; that's your basal metabolic rate (BMR). Multiply BMR by an activity factor to get total daily energy expenditure (TDEE), the calories you need to maintain your weight. Typical factors are 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate exercise and 1.725 for very active people. Our BMR calculator uses the widely used Mifflin-St Jeor equation.
Choose a sensible deficit
A common guideline is that a deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of weight loss per week, although real-world results vary because the body adapts. Deficits of 300 to 750 calories are generally considered sustainable for most adults. Very low-calorie diets should only be followed under medical supervision.
Example
A 35-year-old woman, 165 cm tall and 70 kg, has a BMR of about 1,430 calories. With light activity her TDEE is roughly 1,970 calories. Eating about 1,500 calories a day creates a deficit of around 470 calories, which could mean close to half a kilogram a week at first.
Protein and food quality
Getting enough protein helps preserve muscle while losing weight and keeps you full. Many guidelines suggest around 1.2 to 1.6 g of protein per kilogram of body weight during weight loss. Vegetables, fruit, whole grains and water-rich foods add volume for few calories. Drinking enough water also helps; check your target with our water intake calculator.
Track, but don't obsess
Tracking food for a few weeks teaches portion sizes. Weigh yourself at the same time of day and look at weekly averages, because daily weight swings of 1 to 2 kg from water are normal.
Adjust over time
As you lose weight, your maintenance calories drop. Recalculate every 4 to 5 kg lost. If progress stalls for more than three weeks, reduce intake slightly or increase daily steps. Combining a moderate deficit with strength training gives the best body-composition results.
A note on safety
These are estimates for healthy adults. Pregnant or breastfeeding women, people with medical conditions and teenagers should ask a doctor or dietitian for personal advice.
Frequently asked questions
How many calories should I cut to lose 1 lb a week?
About 500 calories per day below maintenance, as a rough guideline.
What is TDEE?
Total daily energy expenditure: your BMR multiplied by an activity factor.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is widely considered one of the most accurate for most adults.
How often should I recalculate my calories?
Every 4–5 kg (about 10 lb) of weight change.